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dedwar2 dedwar2
 
December 19, 2008 09:20 PM

What is the best way to do speed work when training to run a marathon?

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levy levy
 
 December 19, 2008 09:29 PM
The most effective type of speed work for marathons are tempo or threshold runs. The speed is about 15-20 seconds slower per kilometer than your 10 kilometer race speed. Another way of describing this speed is 85-90% of your Max HR. Work your way up to 40 - 50 minutes of tempo runs, once a week or once every other week (depending on where you are in your marathon training). Very effective. Some marathoners run up to 30 kilometers of these types of runs.
Source(s):
Jack Daniels' Running Formula.
http://books.google.com/books?printsec=frontcover&sig=hMxngUEp53gHZ23hT...



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dedwar2 dedwar2
 
December 19, 2008 09:48 PM
I run with Team in Training and the coaches refer to Jack Daniels training technics.

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adamk4000 adamk4000
 
December 19, 2008 09:29 PM
Jump rope workouts. If you are in Chicago, I know the best gym / jump rope club in town.

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dedwar2 dedwar2
 
December 19, 2008 09:32 PM
Thats very interesting, I have never heard of this one. I know jumping rope is one of the best exercises you can do, but I never thought it could help me increase my speed. Thanks!

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