For healthy runners who are aiming to improve their marathon finish times, it's effective to weave in race simulation workouts on your cutback long runs and a few additional times later in the season. For my advanced runners, I alternate a long, slow run with a cutback long run to allow their bodies time to adapt and recover and weave in occasional eight- to 12-mile race simulation runs as well.
I have them simulate race effort rather than pace (per my color-coded zones of intensity system) throughout the simulation run. I start them with just eight to 10 miles earlier in the season with a higher percentage of miles in the easy zone and progress them to running longer (10 to 12 miles) with a higher percentage in the moderate zone (race effort).
Here are two samples of early and late season race simulation runs.
8-Mile Early Season Race Simulation Run
4 miles in the easy, yellow zone
3 miles in the moderate, orange zone
1 mile in the hard, red zone
12-Mile Late Season Race Simulation Run
4 miles in the easy, yellow zone
7 miles in the moderate, orange zone
1 mile in the hard, red zone
The secret to successful marathoning is to evolve like a fine wine, in time and with gradual progression.
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