Get fast before you have to go far

Author: Coach Chris Knighton

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The Six Phases Of Marathon Training

1. Base Building Phase
2. Speed Development Phase <- We will focus on this here.
3. Race-Specific Quality Phase
4. Tapering for Peak Performance
5. Race Day Performance
6. Post-Race Recovery
   

Introduction

Speed development for marathoners is best sequenced as the second phase of marathon training. Perform speed development after successfully completing your base building phase.

The speed development phase focuses on improving your racing speed and running economy. Your weekly mileage and length of your long runs will continue to increase during this phase, however, place your focus on the fast workouts.

An example speed workout during this phase is 5 x 1000m @ 5K-10K pace with 400m jog recovery. Tempo runs completed during this phase are shorter and significantly faster than your goal marathon pace.

The speed development phase is four to six weeks long.

You’ll discover how and why to get faster through speed development in this post.

What is Speed Development Running?

Speed development is running performed at a pace significantly faster than marathon goal race pace. While any mileage covered faster than marathon pace can be considered speed work, speed development happens most rapidly at speeds two to three notches faster than goal pace.

For marathoners, speed work typically consists of runs performed at 5K to 10K race pace for durations of one to five minutes.

Why Focus on Speed Development?

During the speed development phase, place the most emphasis on your weekly speed workout. This focus will allow you to gain the greatest physiological benefit from the work while giving you the confidence you need to run your season’s ending marathon at your goal race pace.

Each phase of marathon training focuses on building one aspect of your skillset. After the base building phase, you will feel strong, resilient, and eager for faster running. The speed development phase comes second to capitalize on the foundation you have built over the previous phase.

By regularly running at racing speeds two to three notches faster than your goal marathon pace, you will rapidly develop your aerobic strength and top-end speed. Your goal marathon pace will feel significantly easier after you’ve run workouts at a much faster pace for four to six weeks.

When you extend the length of your long runs in the next phase, the race-specific quality phase, you will already be fast enough to comfortably handle your goal marathon pace. Because you are fast enough already, you can then simply focus on covering the distance of the runs themselves, rather than having to get faster while simultaneously going further.

Simply put, the purpose of this phase is to get fast before you have to go far.

How Much Speedwork Should Be Done?

Perform one speed-development workout each week for a period of four to six weeks.

Two miles per week is sufficient for a runner totaling 30 miles per week.

Three miles per week is sufficient for a runner totaling 40+ miles per week.

Four to five miles per week can be done on occasion and with an abundance of caution by high mileage runners covering 60+ miles per week.

When in doubt, less is more with speed work. Focus on quality over quantity.

Types of Speed Development Workouts

Speed development for marathoners can be performed as fartleks, track workouts, or road workouts. Choose your favorite style of workout that matches your strengths and will keep you engaged throughout the phase. Additionally, it is possible to mix the three types of workouts together while focusing on speed development.

Fartlek Speed Series

Progress through this series over your speed development phase.

Run at your current 5K to 10K race effort level. The effort should feel hard. Focus on running fast but relaxed. Recover with jogging slow enough to maintain consistency over the duration of the workout.

Fartleks can be run on any terrain and are great when training for hilly races.

Week 1 – 1:00 FAST / 1:00 JOG
Week 2 – 2:00 FAST / 2:00 JOG
Week 3 – 3:00 FAST / 3:00 JOG
Week 4 – 4:00 FAST / 3:00 – 4:00 JOG
Week 5 – 5:00 FAST / 4:00 – 5:00 JOG

Track Speed Series

Perform one of these workouts each week, progressing through the series.

Run at your current 5K to 10K race pace. Focus on running fast but relaxed. Recover with jogging slow enough to maintain consistency over the duration of the workout.

The track series is perfect for the marathoner training for a flat race. Run the first couple intervals to pace and then try to run by effort-level to develop an innate sense of what your target pace feels like.

Week 1 – 400M FAST / 400M JOG
Week 2 – 600M FAST / 400M JOG
Week 3 – 800M FAST / 400M JOG
Week 4 – 1000M FAST / 400M JOG
Week 5 – 1200M FAST / 400M JOG

Road Speed Series

Perform one of these workouts each week, progressing through the series.

Run at your current 5K to 10K race pace. The effort should feel hard and focus on running fast but relaxed. Recover with jogging slow enough to maintain consistency over the duration of the workout.

Run the road series on any safe flat road or running path.

Summary

After reading this article, you now know what speed development for marathoners looks like. You learned when to include speed work into your training and why it is important. You also have been given three different example progressions of speed workouts to try in your next marathon training cycle.

Now, give them a try! After weeks of being speed-focused, I’m confident you will feel faster than ever and ready to take on your goal marathon pace in long runs.

Continue the conversation in the comments below

What are your favorite speed development workouts? How many weeks of focusing on speed have you found it takes you to feel confident in your fitness? Let me know in the comments below.