For those that are looking for running a fast marathon time, you must forget the articles that said that weekly volume is the key to
running a fast marathon or ironman triathlon marathon. Increasing miles and kilometers every week is not the way to get faster in a marathon. Running training with intensity is what will have you ready to run faster all the 26.2 miles / 42.1km. After ready some articles and books, here are some workout types that should help you to run well in a marathon or during an ironman triathlon: Hilly Run, Long Run, Tempo Run and Cruise Intervals.
Hilly Run: One of the most valuable workout that you can do early in the season. Hilly run training will give you not only strength for hills on the marathon and ironman triathlon course, but also a more powerful stride during these races and all running training workouts.
Long run. Before you can train for speed, you first should be able to go the marathon distance. Some writers considers a “long run” the running training for the marathon that is between two to three hours in duration. Joe Friel said that :
“Going longer won’t give you any additional aerobic fitness, but will greatly increase your risk of injury and overtraining. Start from your longest run now and add 15 to 20 minutes each time you do one of these. The pace is moderate – about two minutes per mile slower than your 10k pace “
Tempo run: The longer is the marathon or the triathlon race, is more critical and important having a good sense of your running pace during the marathon. If you start or do too fast you will crash and burn fast and decrease your performance and marathon time. Joe Friel encourage triathletes and who will do a marathon to break the race into three distinct parts with a unique pace for each.
The basics of tempo running training is to run 30-60 minutes at the pace that you will run during the marathon or ironman triathlon with some minutes to warm up and cool down.
Cruise intervals: These running training is to be done with some repeated distances faster than your average pace during a marathon and ironman triathlon in order to improve muscular endurance. The recoveries between repeats should be done walking and not stoped 
This is a
grueling running workout that comes after the basic endurance training and hill training are completed. Doing cruise intervals in your running training will help you to feel the marathon easier.
Remember that you should not run every day and during the recovery days, do your swimming training or your bike training. For those who are looking for an ironman triathlon event, don’t run more than five times per week. I specially, run between 4 and 5 per week.
Filed under: marathon, running, training, triathlon | Tagged: ironman, marathon, run, running, running training, triathlon, triathlon training
