26 Sep '15, 1am

Three ways to improve your marathon finish time:

It's better to mix in easy-effort and race-effort runs with your longest runs to allow your body to adapt to the demands of the distance. Since you have a solid base of long, easy runs from two previous marathon training seasons, build on this with variety and flavor. An example long-run schedule might look like this schedule below, where all long runs are done at a conversational, easy effort level (CEE), there are cutback long runs from 8-10 miles at an easy effort, and a handful of race-simulation long runs to prepare you to run at a harder intensity for a longer period of time (but not so long that it compromises your recovery for future running workouts). As your body adapts to the advanced training, you can continue to evolve your training recipe to include more or less work based on how your body responds.

Full article: http://www.runnersworld.com/ask-coach-jenny/three-ways-to...

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