Try this long tempo during your marathon build
This tough workout was inspired by Natasha Wodak’s pre-Worlds training session
Photo by:
Kevin Morris
Tempo runs are a key part of marathon training. With a unique blend of speed and endurance, they have helped many runners reach their personal bests and beyond. We know how great they are, and so does Canadian marathon record holder Natasha Wodak. The workout below is inspired by the tempo session she did before competing in the marathon at the World Track and Field Championships in Budapest, where she landed a the top 15 finish. Even with our modifications, this is a tough workout, so don’t say we didn’t warn you!
Wodak’s workout
2 kilometres at tempo pace, 1:30 rest
8 kilometres, 3:00 rest
2 kilometres, 1:30 rest
6 kilometres, 3:00 rest
2 kilometres, 1:30 rest
4 kilometres, 3:00 rest
Each 2-kilometre section was run at a slightly faster pace than the longer sections in between. In total, this workout was a whopping 24 kilometres–and that’s without a warmup or a cool down. Of course, this is far too much for us mortals, but we can apply the concept (breaking the tempo run into sections and alternating between slower and faster) and apply it to a more attainable marathon training session.
Modified workout
Our modification to this mammoth workout is simple: cut each section of the tempo in half. That makes the total distance 12 kilometres, which is much more realistic for most runners.
The goal of this workout is to run the one-kilometre sections (i.e. the first, third and fifth intervals) at your goal marathon pace, and the other sections slightly slower. This is a great workout to incorporate into a long run when you’re already doing higher mileage, or to use as a stand-alone tempo day.
Warm-up: 10-15 minutes easy jog
Workout:
1 kilometre at marathon goal pace; 1:30 rest
4 kilometres slightly slower than marathon goal pace; 3:00 rest
1 kilometre at marathon goal pace; 1:30 rest
3 kilometres slightly slower than marathon goal pace; 3:00 rest
1 kilometre at marathon goal pace; 1:30 rest
2 kilometres slightly slower than marathon goal pace
Cooldown: 10-15 minutes easy jog
Check out the latest buyer's guide:
