Progressive Training for a Marathon

By Rick Morris

At first you may not consider progressive training for a marathon race. Many runners envision marathon training as long, steady paced running at a moderate pace. These type of workouts are important for marathon training, but all marathon training workouts aren’t created equal. To maximize your marathon performance you need to train your body to hold a strong pace when you are already fatigued. These marathon progression runs will improve your stamina, strength and your ability to pick up your pace when fatigued.

Marathon Negative Split Progression

This is a race specific marathon progression run that is designed specifically for marathon training.

  • Description: Between 12 and 24 miles at an increasing pace.
  • Pace: Begin your marathon progression run by running the first half at an easy pace. Then speed up to goal marathon pace for the final half of your workout.
  • Recovery: None except for brief hydration breaks

Marathon Race Simulator

This progression run is the same as the classic marathon progression run with an extra finishing kick

  • Description: Between 12 and 24 miles at an increasing pace with a finishing kick
  • Pace: Run the first half of this workout at an easy pace and all but the last mile of the second half at goal marathon pace. Speed up to 10K pace for the final mile and finish this workout with 800 meters at 3K pace.
  • Recovery: None except for brief hydration breaks.

Lactate Turn Point Progression

Here is a marathon progressive run that concentrates on improving your lactate turn point

  • Description: Between 6 and 15 miles increasing your pace from goal marathon pace to 10K pace
  • Pace: Run all but the last 3 miles at goal marathon pace. Speed up to 10K pace for the final 3 miles.
  • Recovery: None except for hydration breaks

Marathon Speed Progression

This marathon progressive run focuses on finishing speed, neuromuscular conditioning, central nervous system conditioning and mental toughness

  • Description: Between 6 and 15 miles increasing pace from goal marathon pace to 800 meter pace
  • Pace: Run all but the final 4 miles at goal marathon pace. When you reach the final 4 miles speed up to 10K pace for 2 miles and then do the last mile at 5K pace. Finish this workout with 800 meters at 3K pace.
  • Recovery: None except for hydration breaks

Marathon Strength Progression

This marathon progressive run is hill based. You will probably need to do this one on your treadmill.

  • Description: Between 6 and 15 miles at an increasing incline
  • Pace/Elevation: Run this entire workout at goal marathon pace. Begin your workout at zero incline. Gradually increase your incline throughout your training run so that you reach a maximum elevation of about 10% at the end of your training run
  • Recovery: None except for hydration breaks