Running News Daily

Smash your marathon goals with these speed sessions

Maybe you have a destination marathon in the books, or you’ve signed up for a post-Christmas race to keep motivation high. Even if you don’t have a race planned, these three speed sessions are ideal to add to any distance training plan. If you’re new to speedwork, tackle the 400m repeat session first and get familiar with it before moving on to the others. All three of these workouts can be done at around 5K race pace.

These workouts will enhance your running economy, boost your VO2 max, and provide mental benefits as you train your brain to handle harder work. Coach and author Luke Humphrey explains in his book Hansons Marathon Method that each of these speed workouts is like money in the bank on marathon day, as they become “resources on which you can draw during the most difficult moments of the marathon.”

400 meter repeats

Warm up with 15 minutes easy running

12 x 400m with 400m easy running for recovery between each one

Cool down with 10 to 15 minutes easy running

The 1K repeat workout

Warm up with 15 minutes easy running

6 x 1K with 400m easy running for recovery in between

Cool down with 10 to 15 minutes easy running

1,600 meter repeats

Warm up with 15 minutes easy running

3 x 1,600m  with 600m easy recovery in between

Cool down with 10 to 15 minutes easy running

As always after a hard session, make sure you hydrate well and follow your speedwork day with an easy running or recovery day. If you’ve incorporated strength training into your weekly routine, try to double up (do both your strength routine and your speedwork) on hard workout days, so that your easy or recovery days truly are just that–easy.