![]() During a progression run, every few minutes the pace quickens so that runners are gradually running faster and faster. These aerobic workouts are best used in the first half of marathon training and are great foundational workouts before faster, more sustained runs are incorporated. Include progression runs to prepare the body (and mind) for the escalating effort of marathon running. Running at goal pace-on tired legs is a fantastic way of simulating what you’ll experience during the marathon. A long run includes 2-5 miles of Goal Marathon Pace (GMP) at the very end of the run. While the purpose of long runs during training is to increase endurance, long runs must become even more specific by implementing pace goals to maximize the odds of success on race day. Runners should also complete a long run every week (with an optional cut-back long run every 3-4 weeks). Hill workouts should be a bit shorter than other runs. Hill workouts place a lot of load and stress on your legs, an excessive number of hill workouts can lead to injury. A “hill workout” is one that emphasizes form and technique over distance or pace. Go ahead with your regular running on your normal routes, but also include a hill training workout about once every 10-14 days.
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