If you are one of these people, then you should consider these proven tips and tricks that can aid in improving marathon times through speed training. Even if you are not an advanced runner, these hacks also pertain to novices or those just starting out.
1. Terrain selection
2. Mile Repeats
3. Speed and distance interval training
4. Fartlek intervals
5. Weekly tempo running
6. Hill training
7. Yasso 800s
8. Choose a speed day
9. Stretch and warm-up before each speed session
10. Focus on your form
One of the most important things to pay attention to while speed training is your form. You want your movements to be as smooth as possible to avoid wasting energy. You can teach your body to run faster by concentrating on your running, breathing and stride pattern.
Speed training prior to a long race, such as a marathon or half marathon will help keep your mind focused because you are generally focusing on a goal of a specific time to beat. Runners have reported that without speed training, they focus on the distance and become surprisingly winded when the end of their race is in close proximity.
Some runners will tell you that they focus on accomplishing distance before speed, having the appropriate strength and endurance needed for a big race is best developed with speed training. Regardless of your goals, be sure to set the bar high and always remember to enjoy yourself.