TOP 5 MARATHON TRAINING WORKOUTS 👇

Podcast Episode #157 🎙

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1. Easy runs: The cornerstone of marathon training. You can have a VERY successful marathon doing only easy runs. 80% of your total mileage should be EASY. If we had to pick the most important run for marathon training, it would be this (2-3 minutes per mile slower than 5k pace, 1-2 minutes per km slower than 5k pace)

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2. Long runs: Anything over 90 minutes is considered a long run. 1.5 hours to 2.5 hours is the bread and butter length for long runs. MOST of these should be done at easy pace but some long runs can have some pace work in them. Your long run should not be more than 30% of your TOTAL weekly mileage

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3. Steady state runs: An example workout would be 2 mile warm up, 5 mile steady state/marathon pace, 2 mile cool down. This should feel like a 7/10 effort level. The harder 5 miles would count towards your 20% hard mileage for the week

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4. Threshold/tempo runs: 3 x 10 minutes @ threshold, 4 x 1 mile @ threshold, 6 x 1k @ threshold, etc. These types of workouts will build gradually throughout the training. This should feel like 7 or 8/10 effort level

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5. Medium long runs: 75-90 minute long run in the middle of the week. Can have some pace work within these long runs

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