High Intensity Speed Training Can Improve Your Marathon 1. cruise intervals. jack daniels’ “cruise intervals” offer a gentle introduction to intense marathon training. run 6 to 8 sets of 1,000 meters at a pace between 10k and 15k race pace. take a 200 meter recovery jog between each repeat. start at a slightly slower pace and progress to your target pace over the sets. What? high intensity speed training for a marathon?don’t shake your head yet. it’s true. what is high intensity speed training? first, a definition. by high intensity speed training, i’m talking about shorter intervals, probably on a track, done at about 90 95% of your effort level, or at about your 5k pace.
High Intensity Speed Training Can Improve Your Marathon Benefits of speed work. speed training offers many benefits, from improving your running economy and form to helping you run faster in races ranging from the mile to the marathon. here are some of the key benefits of doing regular speed work: better running form. speedwork improves your leg strength and efficiency, helping you to run better. By adding speedwork and resistance training, you can increase running’s strengthening effect for bones, tendons, fascia, and even ligaments. 6. improved running economy. running economy is a. So give your workout (and yourself) some time to breathe. don’t run at level 10 during your first sprinting session. start with a fast jog. each time you work out, increase that intensity a notch more. by your third interval, you should aim for 80 – 90% of maximum effort. mistake #2: not using proper form. Gradually increase the speed of the interval workouts to 10 x 400 meter runs at 2 mile pace (slightly faster than 5k pace) with 15 x 600 meter runs at the same pace. for more information about interval training for a marathon, read some of our other articles at runnersgoal . whether you are running your first race or you are a seasoned.
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