Half-Marathon and Marathon
In training for longer distance races, it is important to also work on strength and endurance. While you should not be setting your 5k PR in your next marathon, working on a quick turnover and building your lactate threshold will translate to a faster, an stronger, race.
2 mile warm-up
200m, 400m, 800m, 1600m, 800m, 400m, 200m at a 5k pace
400m recovery at a conservative pace in between
1 mile cool down
Total: 7.25 miles
This ladder workout helps build strength, while also working on speed. By jogging the recovery in between each interval, you are not only keeping your legs fresh, but also adding in some needed mileage.
This workout is best done on a track
More than one way to run a mile
2 mile conservative warm-up
1 mile at the race pace you are training for
4X400m, 2X800m, 1X1600 at 10K or 5K pace
30 seconds of rest in between (walking or stretching)
3 mile cool down
Total: 9 Miles
This workout helps train the body to maintain speed during a longer run. By running your last warm-up mile at race pace, you are creating muscle memory, as well as warming-up your legs for the workout.
Tempo by distance
1 mile warm-up
2 miles at race-pace or ten seconds faster, half a mile at a conservative pace, repeat 3 times.
1.5 mile cool down
Total: 10 miles
This workout is one of the best for strength building and increasing muscle memory. By practicing running at race-pace you are helping adapt your body and lactate threshold, so you can maintain longer during the race.
This workout is best done on a surface that most mirrors the one you will be racing.