Marathoning Start to Finish

Example Repeat Progression

This is an 8 week pace and strength training progression which could be used by an intermediate or advanced marathoner during the sharpening phase of his training. This type of workout is not recommended for beginning marathoners. Intermediate marathoners could substitute this progression for a Tempo Run progression.

The goal of these workouts is to develop neuromuscular coordination and "speed sense" at marathon race pace. A side benefit is an increase in anaerobic threshold.

Workouts are to be done on a hard workout day one per week for 8 consecutive weeks. Each workout consists of at least a 1 mile easy warmup run and some stretching followed by the repeats and then a 2 or more mile easy cooldown run.

Between repeats, allow complete recovery to 50% of max heart rate or lower by jogging at a very slow pace for 1/2 the repeat distance or more.

The progression increases from 5 miles at 90% of marathon goal pace to 7 miles at 100% of marathon goal pace. Marathon goal paces are given in the appendix training pace tables. To determine a 90% goal pace multiply the appendix time/mile by 1.1. For example, if your marathon goal pace is 7 min/mile your 90% goal pace is 7.7 min/mile or 7:42.

1 Mile Repeat Progression

Week 1:

5 x 1 mile at 90% goal pace

Week 2:

6 x 1 mile at 90% goal pace

Week 3:

6 x 1 mile at 90% goal pace
1 x 1 mile at 100% goal pace

Week 4:

4 x 1 mile at 90% goal pace
3 x 1 mile at 100% goal pace

Week 5:

2 x 1 mile at 90% goal pace
5 x 1 mile at 100% goal pace

Week 6:

1 x 1 mile at 90% goal pace
7 x 1 mile at 100% goal pace

Week 7:

7 x 1 mile at 100% goal pace

Week 8:

7 x 1 mile at 100% goal pace