Elite, strong age-grouper or first-timer, we all like to have key workouts that, when we nail, let us know we are typically firing on all cylinders as we put the finishing touches on our preparation for our key races.
It goes without saying that the long run is one of the pillars of a sound marathon training program. It will account for a high percentage of your weekly training volume, improve your endurance, improve your running efficiency and provide you a valuable opportunity to work on race-specific pacing and fueling strategies.
Here are just a couple of examples of great run workouts that both marathoners and triathletes focusing on the 70.3 or 140.6 distances can leverage.
2 x 6-mile
The 2 x 6-mile workout is one of the benchmark sessions for the members of the Hansons-Brooks Distance Project, an elite group of professional distance runners based in Rochester Hills, Mich., which has produced Olympians Brian Sell (2008) and Desiree Davila (2012), and has seen numerous personal bests set amongst the rest of the team since forming in 1999. The Hansons-Brooks athletes know that when they hit the 2 x 6, which is lastly performed three weeks before their goal marathon, that they’re ready to race well. The goal is to be able to run controlled while tired and still hit your desired splits while giving you an idea of what it will feel like to continue performing in the latter stages of a marathon.
After a 3-mile warmup, run 6 miles at a pace that is 5 seconds per-mile faster than your goal marathon pace. So, if your goal pace is 8 minutes per mile, your goal is to hold steady 7:55 pace for those 6 miles. After completing the first 6-mile segment, walk or jog easy for 10 minutes while preparing for another 6 miles at the same pace as the first: 5 seconds per-mile faster than goal marathon pace.
If you’re feeling good during the second 6-mile segment, it’s OK to pick up the pace a little bit—maybe another 5 or so seconds per mile. But, regardless of how fast you run this part of the workout, you want to avoid racing it. This defeats the purpose of the workout and also compromises your recovery for your next key workout a few days later. You’re already doing plenty of interval work; the goal of this run is not to pile on more interval-intensity work, but rather become more comfortable running at right around your goal pace while the legs start to fatigue and get heavier.
The Countdown Run
This workout is a great “dress rehearsal” to perform 3-4 weeks before your goal marathon. Wear the equipment you plan to use on race day. Practice your fueling strategy while running at your goal race pace. Leave nothing to chance so there are no surprises come race day.
The 5-4-3-2-1 long run is one of the most demanding race-specific workouts a runner can do, but it also provides a huge fitness boost and will give you the confidence that you’re ready to tackle your marathon goal. The 5-4-3-2-1 long run, which totals 21-23 miles and includes 15 miles of faster-paced running, will likely be one of the toughest sessions you complete during your training cycle.
It is important not to over-use this run and to go into it with fairly fresh legs due to its demanding nature. In fact, it would make sense the first time you try it to start with a 3-mile interval and count down from there. Then the next time start with 4 miles. See how these reduced sessions go before you graduate up to the full protocol listed below. The last thing you want to do is get in over your head, implode and get discouraged. Better to start more conservatively, finish strong and realize you could have run longer.
Afterwards, be sure to recover accordingly with 3-4 days of reduced volume and L1 to low-L2 intensity. This will allow you to tackle the next key workout, typically some sort of interval session at the track or on the trails.
The protocol:
— Warm up with 1-2 miles of easy running
— Run 5 miles at your goal marathon race pace—no faster
— Run 1 mile easy
— Run 4 miles at your goal marathon race pace
— Run 1 mile easy
— Run 3 miles at your goal marathon race pace
— Run 1 mile easy
— Run 2 miles at your half-marathon race pace (typically 15-20 seconds per-mile faster than marathon race pace)
— Run 1 mile easy
— Run 1 mile at your half-marathon race pace
— Cool down with 1-2 miles of easy running
While these workouts are intended for those running long, they can certainly be shortened up and adjusted to fit preparation for Fall 10k and half-marathon races as well. For example, the 2 x 6 workout could be cut down to 1 x 6, or 2 x 3 with an associated uptick in intensity.
The Cutdown workout could be reduced by half, or instead of miles you could run that number of minutes for each segment.
Whatever your Fall running or triathlon goals might be, inserting these runs into your final preparation will help you hit the Start line better prepared and with greater confidence in achieving your race day goals.
Happy Training,
Coach Nate
It goes without saying that the long run is one of the pillars of a sound marathon training program. It will account for a high percentage of your weekly training volume, improve your endurance, improve your running efficiency and provide you a valuable opportunity to work on race-specific pacing and fueling strategies.
Here are just a couple of examples of great run workouts that both marathoners and triathletes focusing on the 70.3 or 140.6 distances can leverage.
2 x 6-mile
The 2 x 6-mile workout is one of the benchmark sessions for the members of the Hansons-Brooks Distance Project, an elite group of professional distance runners based in Rochester Hills, Mich., which has produced Olympians Brian Sell (2008) and Desiree Davila (2012), and has seen numerous personal bests set amongst the rest of the team since forming in 1999. The Hansons-Brooks athletes know that when they hit the 2 x 6, which is lastly performed three weeks before their goal marathon, that they’re ready to race well. The goal is to be able to run controlled while tired and still hit your desired splits while giving you an idea of what it will feel like to continue performing in the latter stages of a marathon.
After a 3-mile warmup, run 6 miles at a pace that is 5 seconds per-mile faster than your goal marathon pace. So, if your goal pace is 8 minutes per mile, your goal is to hold steady 7:55 pace for those 6 miles. After completing the first 6-mile segment, walk or jog easy for 10 minutes while preparing for another 6 miles at the same pace as the first: 5 seconds per-mile faster than goal marathon pace.
If you’re feeling good during the second 6-mile segment, it’s OK to pick up the pace a little bit—maybe another 5 or so seconds per mile. But, regardless of how fast you run this part of the workout, you want to avoid racing it. This defeats the purpose of the workout and also compromises your recovery for your next key workout a few days later. You’re already doing plenty of interval work; the goal of this run is not to pile on more interval-intensity work, but rather become more comfortable running at right around your goal pace while the legs start to fatigue and get heavier.
The Countdown Run
This workout is a great “dress rehearsal” to perform 3-4 weeks before your goal marathon. Wear the equipment you plan to use on race day. Practice your fueling strategy while running at your goal race pace. Leave nothing to chance so there are no surprises come race day.
The 5-4-3-2-1 long run is one of the most demanding race-specific workouts a runner can do, but it also provides a huge fitness boost and will give you the confidence that you’re ready to tackle your marathon goal. The 5-4-3-2-1 long run, which totals 21-23 miles and includes 15 miles of faster-paced running, will likely be one of the toughest sessions you complete during your training cycle.
It is important not to over-use this run and to go into it with fairly fresh legs due to its demanding nature. In fact, it would make sense the first time you try it to start with a 3-mile interval and count down from there. Then the next time start with 4 miles. See how these reduced sessions go before you graduate up to the full protocol listed below. The last thing you want to do is get in over your head, implode and get discouraged. Better to start more conservatively, finish strong and realize you could have run longer.
Afterwards, be sure to recover accordingly with 3-4 days of reduced volume and L1 to low-L2 intensity. This will allow you to tackle the next key workout, typically some sort of interval session at the track or on the trails.
The protocol:
— Warm up with 1-2 miles of easy running
— Run 5 miles at your goal marathon race pace—no faster
— Run 1 mile easy
— Run 4 miles at your goal marathon race pace
— Run 1 mile easy
— Run 3 miles at your goal marathon race pace
— Run 1 mile easy
— Run 2 miles at your half-marathon race pace (typically 15-20 seconds per-mile faster than marathon race pace)
— Run 1 mile easy
— Run 1 mile at your half-marathon race pace
— Cool down with 1-2 miles of easy running
While these workouts are intended for those running long, they can certainly be shortened up and adjusted to fit preparation for Fall 10k and half-marathon races as well. For example, the 2 x 6 workout could be cut down to 1 x 6, or 2 x 3 with an associated uptick in intensity.
The Cutdown workout could be reduced by half, or instead of miles you could run that number of minutes for each segment.
Whatever your Fall running or triathlon goals might be, inserting these runs into your final preparation will help you hit the Start line better prepared and with greater confidence in achieving your race day goals.
Happy Training,
Coach Nate
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