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One of the best indicators of success in the marathon is weekly mileage. Running higher volume provides an extra aerobic stimulus that helps you run a lot faster in the marathon. The exact number of miles will vary per person, but most beginners should aim for at least 35 to 40 weekly miles during peak training. Extra mileage boosts your mitochondria (the aerobic energy factories of your cells), improves your running economy (the amount of oxygen you use to run at a given pace), and increases your endurance.
It's also helpful to be aware of how you add mileage to your week. It's more beneficial to add an extra mile to a long run than it is to an easy 3-miler. Because that extra mile is a lot more challenging when it comes at the end of a longer run, it helps you get in better shape.
More: Distance Running: How Many Miles Should You Run?
Run Aerobic Workouts
Faster workouts for marathoners should almost always still be aerobic. The two best workouts include tempo runs (usually 3-5 miles at about 85-90 percent of your maximum heart rate or a "comfortably hard" effort; the percentage will be a bit lower for beginner/recreational runners) and goal marathon-pace workouts (5 to 10 miles at your goal pace). Both support your overall aerobic development and help you get used to your goal pace (physically and mentally).
These foundational components to a marathon-training plan will help you run faster and enjoy the race since you'll be much better prepared.
While it's important to include some marathon pace and tempo running in your training, marathons are best approached with a quantity focus that boosts your aerobic capacity, endurance, and ultimately your ability to run a faster marathon.
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