For many marathoners, just finishing 42.2 kilometres is a solid goal — and for good reason, considering that many kilometres  is no small feat. However, for seasoned marathoners who may want a faster finish time and to run a PB, it’s a smart idea to add some speed work into your marathon training plan.

Obviously running hard in a marathon looks a little different than your 5K effort, but adding in some weekly speed-focused sessions is a great way to test out your endurance while turning your pace and power up a notch. Bonus: You’ll build your confidence come race day.

For what sessions to add to your schedule, two expert run coaches offer their best marathon workouts to get you faster for your next 42.2km race.

1. 1K Repeats

Total workout time: 70-80 minutes

Why it works: “While many runners don’t think of the marathon distance as a fast race, including faster workouts at sub-goal marathon pace will help to improve fitness,” says Stephanie Popovitch,  run coach at Lane One.

“By running faster you are training different energy systems, as well as challenging your musculoskeletal system and mental toughness. Higher intensity workouts help to improve your VO2 max, meaning you will expend less energy at a given running pace,” she says.

When to do it: Start incorporating this workout early to mid season, then one time a week every two to three weeks leading up to the month before your marathon. Progress the intervals by increasing the number and speed of 1K intervals.

How to do it for intermediate runners:

1. Warm-up: 3km warmup easy run @ RPE 3, plus 6 x 100m strides
2. Workout: 7 x 1Ks @ RPE 7 or 5K-10K pace, with a 200m recovery jog between @ RPE 2
3. Cool-down: 1- 2 km easy run

How to do it for advanced runners:

1. Warm-up:  3km warm-up easy run @ RPE 3, plus 6 x 10om strides
2. Workout: 10 x 1K @ RPE 7 or 5K-10K pace with a 200m recovery jog @ RPE 2
3. Cool-down: 3 km easy run

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2. Marathon Goal Pace Long Run and Fast Finish

Total workout time: 2.5 to 3.5 hours

Why it works: “Long runs are a key component to all marathon training programmes, as it is crucial for developing cardiovascular and muscular endurance, and will prepare your mind for the long duration of the race,” says Popovitch.

“By adding goal-pace intervals to long runs, runners will feel more confident hitting their paces on race day, avoid going out too fast (a common mistake of marathoners), and are more likely to run to their true potential,” says Popovitch.

Popovitch also suggests adding a fast finish to the long run, as increasing your speed at the end of a long run helps to build mental resilience and prepare you for kilometres 32 to 42 on race day.

When to do it: Add this workout to your schedule mid to late season, and perform one time a week every other week. To progress, increase the number of your GMP kilometres, and fast running at the end, Popovitch says.

How to do it for intermediate runners (27.5 kilometres):

1. Warm-up: 6km easy run
2. Workout:
   1. 4 x 3km @ GMP (RPE 6), with 1.5 km easy run between
   2. 3km @ GMP or slightly faster (RPE 6-7)
3. Cool-down: 2km easy run

How to do it for advanced runners (32-34 kilometres):

1. Warm-up: 4-5km easy @ RPE 3
2. Workout:
   1. 4 x 5km at @ GMP (RPE 6) with 1.5km easy run between
   2. 3km @ GMP or slightly faster (RPE 6-7)
3. Cool-down: 2km easy run
   

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3. Flying Pyramid/Ladder

Total workout time: About 18 kilometres or 70-80 minutes

Why it works: “These types of workouts help runners increase their speed endurance by varying the paces (speed) and distances (volume) as they run up and down the pyramid/ladder,” says Mandje.

When to do it: Introduce ladder workouts relatively early on in your training cycle — with at least one month of solid base training under your belt before starting a challenging workout, Mandje says. Then, add this workout multiple times during a multi-month marathon cycle — even weekly, he adds.

How to do it:

“The RPE for this should increase as the distances (or time duration) decrease,” says Mandje. Do this workout on a track or flat path. Keep in mind one lap of the track is equal to 400m.

1. 1600m (4 laps) @ RPE 6 (approximately marathon pace) 400m recovery jog
2. 1200m (3 laps) @ RPE 6-7 400m recovery jog
3. 800m (2 laps) @ RPE 7-8 400m recovery jog
4. 400m (1 lap) @ RPE 7-8 400m recovery jog
5. 200m (½ lap) @ RPE 8-9 200m recovery jog
6. 400m (1 lap) @ RPE 8-9 400m recovery jog
7. 800m (2 laps) @ RPE 7-8 400m recovery jog
8. 1200m (3 laps) @ RPE 6-7 400m recovery jog
9. 1600m (4 laps) @ RPE 6 400m recovery jog

Cool-down: 2-4 km or 10 to 20 minutes of an easy run

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