Marathon Speed Improvement
A 12-week plan for experienced marathoners who want to smash their PB with targeted speed and tempo work.
Overview
Already run a marathon? This plan is designed to make your next one faster. It focuses on VO2max intervals, lactate threshold runs, and race-specific long runs.
Prerequisites: You should have completed at least one marathon and be running 40+ km per week consistently.
The 12-Week Plan
| Week | Tue (Speed) | Wed (Easy + Strength) | Thu (Tempo) | Sat (Long Run) | Weekly Total |
|---|---|---|---|---|---|
| 1 | 6 × 800m @ 5K pace, 2 min rest | 8 km easy + core | 8 km tempo | 22 km easy | ~50 km |
| 2 | 5 × 1 km @ 5K pace, 2.5 min rest | 8 km easy + core | 9 km tempo | 24 km easy | ~53 km |
| 3 | 4 × 1.2 km @ 10K pace, 2 min rest | 9 km easy + core | 10 km tempo | 26 km w/ last 6 km at MP | ~57 km |
| 4 | 6 × 400m relaxed strides | 6 km easy | 5 km easy | 18 km easy | ~40 km |
| 5 | 5 × 1 km @ 5K pace, 2 min rest | 9 km easy + core | 10 km tempo | 28 km w/ last 8 km at MP | ~60 km |
| 6 | 3 × 2 km @ 10K pace, 3 min rest | 10 km easy + core | 10 km tempo | 30 km easy | ~63 km |
| 7 | 6 × 800m @ 5K pace, 90 sec rest | 10 km easy + core | 11 km tempo | 32 km w/ last 10 km at MP | ~66 km |
| 8 | 4 × 400m relaxed strides | 6 km easy | 5 km easy | 20 km easy | ~42 km |
| 9 | 4 × 1.5 km @ 10K pace, 2.5 min rest | 10 km easy + core | 10 km tempo | 29 km w/ 12 km at MP | ~62 km |
| 10 | 5 × 1 km @ 5K pace, 2 min rest | 8 km easy + core | 8 km tempo | 24 km easy | ~53 km |
| 11 | 4 × 400m easy strides | 6 km easy | 5 km easy | 14 km easy | ~35 km |
| 12 | 3 km easy + 4 strides | Rest | 2 km easy | RACE DAY 🏆 | ~20 km |
MP = Marathon Pace. Mon, Fri, Sun are rest or very easy recovery days.
Key Workouts Explained
| Workout | Purpose | Effort Level |
|---|---|---|
| VO2max Intervals (800m–1.2km) | Improves oxygen processing ability | Hard — 5K race effort |
| Tempo Runs | Raises lactate threshold | Comfortably hard — 15K to half marathon effort |
| Marathon Pace Long Runs | Teaches your body and mind to run at goal pace | Moderate — should feel controlled |
| Recovery Weeks (4, 8) | Allows adaptation and prevents overtraining | Easy — embrace the rest |
What's Next?
PB secured? Time to set your sights even higher:
- Analyse your race — review splits and identify where to improve
- Cross-train more — cycling and swimming build aerobic fitness without impact
- Consider coaching — a personal plan can unlock the next level