Complete Tempo Runs
Tempo runs improve your lactate threshold (LT), the fastest speed you can sustain aerobically above which acidosis occurs. LT is the best physiological predictor of distance running performance. Increasing your LT pace allows you to run faster before you fatigue because it allows you to run faster before oxygen-independent (anaerobic) metabolism begins to play a significant role. Since optimal marathon pace is only about 15 to 20 seconds per mile slower than LT pace (with the difference in paces getting larger as performance level declines), the goal of marathon training is to increase the pace at which your LT occurs, and to increase your ability to sustain as high of a percentage of your LT as possible.
More: What Pace Should Runners Complete Lactate Threshold Workouts?
I typically use four types of LT workouts with my marathoners:- continuous runs (3 to 4 miles to 6 to 7 miles, or 20 to 25 minutes to about 45 minutes) at LT pace
- intervals run at LT pace with short rest periods, such as 4 x 1 mile or 6 x 1,200 meters at LT pace with one minute rest
- shorter intervals run at slightly faster than LT pace with very short rest periods, such as two sets of 4 x 1,000 meters at five to 10 seconds per mile faster than LT pace with 45 seconds rest and two minutes rest between sets
- LT/LSD combo runs, medium-long continuous runs with segments run at LT pace, such as 12 to 16 miles easy with the last 2 to 4 miles at LT pace, 5 miles easy + 3 miles at LT pace + 5 miles easy + 3 miles at LT pace, or 10 miles easy + 4 miles at LT pace
- LT pace is about 10 to 15 seconds per mile slower than 5K race pace (or about 10K race pace) for runners slower than about 40 minutes for 10K. For highly trained and elite runners, the pace is about 25 to 30 seconds per mile slower than 5K race pace (or about 15 to 20 seconds per mile slower than 10K race pace). The pace should feel "comfortably hard."
As your LT training progresses, increase the training load by spending more time at LT pace rather than by running faster. You can do this by increasing the volume of a single workout or by adding a second LT workout each week. Increase the pace of the workouts only once your shorter races leading up to the marathon have shown that you are indeed faster. After you've done a few of the LT/LSD combo runs, try running the last 1 to 2 miles faster than LT pace.
More: Why Lactate Threshold Is Crucial to Becoming a Better Distance Runner
Run Long
Repeatedly running for long periods of time—longer than two hours—helps you combat the psychological and neural causes of fatigue by practicing to tolerate prolonged exertion. It also presents a threat to the muscles' survival by depleting their storage of fuel. Given adequate ingested carbohydrates following the long run, the skeletal muscles respond rather elegantly to the "empty tank" by synthesizing and storing more glycogen, thus increasing endurance for future efforts.
To maximize the rate at which glycogen is stored, ingest 0.7 gram of simple carbohydrates per pound of body weight within 30 minutes after long runs, and continue to consume 0.7 gram per pound every two hours for four to six hours afterward. My research published in International Journal of Sport Nutrition and Exercise Metabolism in 2006 has shown that chocolate milk, with its high carbohydrate and protein contents, is a great post-workout recovery drink.
More: 10 Post-Run Drinks to Fuel Fast Recovery
Ingest Carbs During the Marathon
Muscles prefer carbohydrates as a fuel source. Research examining supplementation with carbohydrate during prolonged exercise has shown that fatigue can be delayed. Avoid ever hitting the wall by ingesting glucose about 30 minutes before you might normally hit the wall so the glucose has time to be absorbed into your blood.
More: The New Rules of Marathon Nutrition: How Many Carbs?
Drink Fluids With Sodium
Since your sweat rate exceeds your ability to ingest fluid while running, dehydration is difficult to prevent. However, since endurance performance declines with only a two to three percent loss of body weight due to fluid loss, it's important to minimize its effects. During the marathon, drink fluids with sodium. Since water goes wherever sodium goes, more water is conserved by the kidneys when you ingest sodium with the water.
More: Which Fluid Hydrates Best: Water or a Sports Drink?
Run Long on Pavement
Unless you're planning on running a trail marathon, do all of your long runs on pavement to prepare for the muscle fiber damage you'll sustain in the race. To preserve your legs, do other runs during the week on softer surfaces.
More: Why You Should Vary Your Running Terrain
Acclimatize to the Heat
Climate has a greater effect on the marathon (or ultramarathon) than it does on any other race. If your marathon is going to be in hot, humid weather, prepare yourself by acclimatizing to those conditions beforehand. While cardiovascular adaptations to running in the heat are nearly complete within one week, the sweating response takes about two weeks, so give yourself at least two weeks of slowly introducing yourself to the heat.
More: How to Acclimate to the Heat
The next time you train for a marathon, follow these fatigue-combating guidelines. And if you train smart enough, not only will you increase your fitness, you may even be able to chase a PR.
More: How to Run a Faster Marathon
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