I am Full IM competitor but since 3 months focused just on marathon, want to beat the Sub-3h. ( My previous best 3:10 )
I am 8 weeks to competition and want to peak properly. I am REALLY confused reading on different websites about the recommended interval training. Yes, seems clear 2 days per week… but how ? I am doing around 80-100km (60 mile) /week of “cardio” run at 4:35 ( 7min/mile)
1.- Some people say 400 and 800 m( 0.5miles ) series only , 12-16 at 3:25 and 3:40 ( 5.23 and 5.47 min/mile ) to increase power and lactate cleaning. Time of rest between intervals: one minute or less.
2.- Some others say that less than 1 mile is more “Anaerobic training” and for marathon intervals must therefore be done either more than 1 mile slightly quicker than competition speed or 3-4 miles at expected competition speed. Time of rest between intervals: one minute or less.
What do you recommend ? maybe 1 interval of each per week ??
Length of interval has not much to do with it.
It’s the run time to rest ratio that defines the nature of the workout.
You can do marathon training based on 400m intervals, and many do as it’s a universally used length and if you have been running shorter events you probably already have a good feel for pacing over the distance as well as a good clock model in your head for send offs.
Obviously length does play a part in the extremes.
Training for a 200m race is better done with far shorter distances as is an ultra runner better running long.
But the 200m runner will be on long rests and the ultra on short or no rests, and that is the name of the game, the ratio of the two.
You will get a wide range of answers on the value of intervals in marathon training, especially in the final 8 weeks. I personally don’t see the risk/return of short intervals late in a training cycle. The risk of a calf strain or worse are too great this close to race day.
I would rather see your non easy runs each week consist of tempo runs, marathon pace runs and long runs. Tempo runs are sets of equally hard efforts of 2 x 3 miles or even 3 x 3 miles. Another type of tempo run is the progression run where by you step up the pace each mile to get as close to 5k pace as possible at the end.
What is your goal time? If your running 7min/mile on easy runs and your goal is slower than a 2:40 marathon, then your running too fast to hit those workouts that are fast or marathon pace.
No way I would do 2 interval sessions per week. As Printer said, too little reward for the risk of injury (given all the other mileage you’re doing).
Personally, I start my marathon training with 0.5 mile intervals and gradually increase the distance, speed and no. of reps while decreasing the rest period week by week. It has to be a progression though. If you just insert a big interval program into your training you are liable to get some kind of injury: ITB issues, calf strain, stress fracture… you name it.
Massage/foam roller, plentiful hydration and a good diet are your friends.
