The Beginner’s Guide to Races

The Best Workout for Marathon Running

Knowing how to run at the correct pace is perhaps the most critical part of a successful marathon. If you start too fast, then you hit the wall and you will be lucky if you can finish the race. A slow start will still make you go through the finish line without much problems yet you will always be wondering when everything is over if you could have done better were you a little faster on the run. The perfect pace is somewhere in the middle of starting too fast and starting too slow.

The 80 x 100 running workout is perhaps the best marathon tip that one can ever get. If you want to evaluate your overall running fitness and determine the optimum marathon pace for you to run at, then this method is a good one to use. If you try this workout you will soon find out how good you can be.

Let us say that you think you can run a 3 hour and 45 minute marathon. What you do is to try to run 800 meters on the track at 3 minutes and 45 seconds pace. After the time rest for an equal amount of time of 3 minutes and 45 seconds. It is important that you repeat this run-rest interval nine more times to complete ten cycles. This is not difficult at all.
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IF you goal is a 4 hour marathon, then pace your 800 meter repeats at 4 minutes and rest for 4 minutes in between. So for other time goals you can just follow the same formula and it should be easy.
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If you don’t know what the right pace is to start at, then just take your best guess and start there. If you find yourself unable to keep up the pace for ten intervals then it might be too fast for you and you can slow down and try again. You can increase your time if you are able to still have energy after doing it ten times.

You best pace is that which you can consistently maintain for all ten intervals, and you can find this by experimenting on your time. This will be your new marathon pace. Continue doing your workouts at your best pace right up until two weeks before you run the marathon. You can then run with confidence because you know that you will not hit the wall or finish only half as well as you could.

This technique works well with marathon pace training but don t use it to determine your race pace for the 5k. But you can still use the workout to do your base training for other distances, because it is a good workout for any distance race.