“More than distance runs or faster repetitions, marathon-pace training increases aerobic energy production in slow-twitch cells, builds more capillaries to carry more oxygen to these cells, improves the cells’ ability to export lactate and to reduce acidity, and leads to better running economy-the equivalent of better gas mileage in a car.” “Marathon-pace training is simply one of the best workouts there is for improving the endurance capacity of your slow-twitch, endurance muscle cells,” says Pete Magill, a South Pasadena, California-based coach and author of Build Your Running Body.
Play icon The triangle icon that indicates to play That’s a shame, because workouts at marathon race pace have big benefits for non-marathoners both before and during racing season. And even fewer runners with no marathon experience train at that pace. They are also the best opportunity to practice your race-day fueling strategies, test the gear and shoes you plan to wear in the marathon, and gain invaluable feedback on whether your marathon goal is realistic.īut when they take a break from marathons to focus on shorter distances, most runners leave marathon-pace runs behind.
After all, good training programs for all other distances include regular work at goal race pace, so why should the marathon be exempt? In a marathon build-up, race-pace workouts not only prepare you physically and mentally to hold a good pace for 26.2 miles. These workouts make obvious sense for marathoners. In recent years, many runners have added to their marathon training an element long used by elites-frequent runs at marathon race pace, either as a stand-alone workout or in the second half of a long run.
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