Here are 5 great marathon workouts to have in your marathon training program:
1) Speed: 16 x 600 meters @ GMP - 12% w 200 meter jog recovery
2) Speed-Strength: 8 x mile @ GMP - 8% w 400 meter jog recovery
3) Short Stamina: 6 miles Tempo @ GMP - 4%
4) Long Stamina: 20 miles - first 4 easy, middle 12 @ GMP, last 4 easy
5) Endurance: 24 miles @ GMP + 10%
Math Guide:
If Goal Marathon Pace (GMP) = 6:00 per mile (360 seconds)
GMP - 12% = 5:17 per mile (360 x .12 = 43, 360 - 43 = 317 = 5:17)
GMP - 8% = 5:32 per mile (360 x .08 = 28, 360 - 28 = 332 = 5:32)
GMP - 4% = 5:46 per mile (360 x .04 = 14, 360 - 14 = 346 = 5:46)
GMP + 10% = 6:36 per mile (360 x .10 = 36, 360 + 36 = 396 = 6:36)
For an explanation of these workouts, why these particular workouts, and how and when to use these workouts, see the book: "Aerobic Titans" - coming out later this fall.
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