With autumn marathons fast approaching, Finlay and James talk through some key marathon training sessions to help build speed and endurance for the marathon, and prepare your body to be in prime shape come race day.

Recent happenings covered first. Session info starts at 21:20. 

James’ favourite sessions:

• Marathon-pace intervals with moderate recovery. 5K-4K-3K-2K-1K with 5-3 min recoveries. 15K total work.
• 4 x 2 mile-1 mile workout, alternating between 2 miles at 105% of marathon pace and 1 mile at 90%-95% of marathon pace. 12 miles total work.
• Renato Canova’s “Special Block”: 20K in the morning at 95%-98% of marathon pace, followed by 15K in the evening consisting of 10K at marathon pace, 3-5mins recovery, then 5K at just above marathon pace. 35K total work.

Finlay’s favourite sessions:

• Roller session. 3 x 6K blocks. Each 6K block is broken into 3 parts: 2K-2K-2K working from half marathon pace, to marathon pace, to 15-20 secs slower than marathon pace. 18K total work.
• 5 x 5K at just above marathon pace with 1K recovery or ‘float’. 25K total work.
• Build session. 3 x 40 min builds. 40 mins at 20 secs per km slower than marathon pace. 40 mins at marathon pace. Final 40 mins 10-15 secs faster per km than marathon pace.

All sessions should be bookended with a warm-up and cool-down. You can tweak and adapt them as needed to suit your needs.  For example, on Finlay's 'build session', you could begin with 3 x 20 min builds at the same efforts - gradually building up to the 3 x 40 min builds over the course of several weeks. Always remember, it’s really important to practise your fuelling and hydration during these key sessions!

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If you find this week's episode helpful, you may also enjoy our episode on Heart Rate Training. To get in touch, email: [email protected].