VO2 Max – Complete as many 400s in 40 minutes with a 30 second to 90 second recovery depending on fitness. Key is to run each 400 at the same VO2 pace to teach pacing
Threshold Set – 1K repeats with 1 to 2-minute recoveries depending on fitness. Each 1K ran at Threshold pace and each one at same pace
Mixed set – 2 miles @ tempo pace Recovery 90 seconds followed by 4 x 300 @ VO2 Max Recovery 90 seconds. 2-3 sets.
Simulates how it feels to race by running hard for a sustained period before picking up the pace for the tail-end of the race
Saltin Fartlek – 3 minutes hard 1 minute easy. A variation on fartlek adding sustained efforts at VO2 max effort with a short recovery stressing both aerobic and anaerobic systems
Time for a classic. You can tailor this for your marathon training, all the way down to your 5k training
Mile repeats are a nice break from doing your long, slow distance workouts in preparation for a marathon or half marathon.
They help you work on your race rhythm and turnover. They will help build your stamina and the muscle and energy systems you need for sustained speed.