Embrace Shorter Race Distances
As a distance runner, we can't ALWAYS be in LSD mode
Running long, slow distance is not the best approach to marathon training.
I coach marathon runners, I think we can establish that as fact. And whenever possible, I urge them not to train for a long-distance race. I know that sounds counter-intuitive, but it’s true.
I just finished messaging Shannon. She had a whirlwind of a Fall and a PR over 10 miles (Broad Street Run). Before gearing up for the Philly Half in November, I ushered her down in distance to run some shorter races before officially training for Philly.
Lauren, same thing. She wants to run another half after a PR in the early spring. We’re doubling the amount she’s racing and then we’ll pick back up with training for a half.
Alan. Just ran a marathon PR, but before that? Yep, he was training for a 5k.
Here’s why I urge my runners to train for and race shorter distances:
Long, 🐢 Running
While marathon training, most of your runs are “slow”, at least relatively speaking. The goal is to stack as many miles as possible and the best way to do that is with longer, slower running. All that slow running allows you to run more mileage and with that, you add workouts which will improve your efficiency. So it makes sense that most of your miles are slow, but with all that slower running, you lose some of your ability to run fast.
When you repeat this cycle season after season, you never get to spin your wheels and eventually, you become a single-speed metronome who can’t change gears.
You become very one-dimensional.
Why Speed Helps
Let’s say that you run a marathon in 3:40 (Alan just did this weekend). Your training pace [the pace you naturally train at] is between 9:30 and 10:20. Your tempo runs are your marathon goal pace, in Alan’s case 8:25 pace.
If this is where the bulk of your training is, you are probably getting stuck in the marathon shuffle.
To combat this, Alan will be focusing his next mini-cycle on shorter races where he can lower his weekly mileage and ramp up his pace.
While 5k training, Alan can run 200s and 400s in darn near 6:45 pace. Don’t you think this feels like he’s FLYING!? I bet it does for him. But after a while, it’ll feel good to feel uncomfortable!
But what it’s actually doing is making marathon pace feel easier than it is. If you can continually make your tempo pace feel like a jog in the park, eventually it’ll become just that: a jog.
You’ll be able to run at a faster marathon pace!!
Not only that, but you can be much more efficient running that slower marathon pace because it’s not so hard anymore.
Training Strategies
Okay, so how do you actually make this happen? Let’s set up a hypothetical season:
You peak for an April or May race and then want to run another peak marathon in November. You spend May in recovery mode running as little as you like and by June your legs feel like they’re ready for work. You only need 12-14 weeks to train specifically for the marathon because you’re already in shape. That gives you almost 8-10 weeks of fun time 5k training time where you can mess around with shorter races.
And because it doesn’t take as much effort to recover post-5k, you can run 3 or 4 in that time.
Not only that, but racing often gives you confidence and builds your race-day tolerance to nerves, anxious feelings, and so much more.
More than a Marathoner
Even if you only identify as a marathoner, it’s a-okay to drop down in distance and fool around with shorter stuff. When your races don’t go like you want them to, just remind yourself that it’s all aimed at making you a better marathoner.
As is always the case, if you have big, scary [half] marathon goals, you have to train all aspects of your game. That means you need to do some full out sprints as well as intervals that train your body to be efficient at 5k pace.
When you have a good mix of all kinds of paces, you’ll be a better marathoner.
Workouts
Here are some workouts that are quite generic that might help you on your journey down the speed train:
hill sprints
fartlek running
10 x 200 at mile pace
8 x 400 at 5k pace
6 x 600 at CV pace
Some of you are going to read this and have lots of questions. Leave a comment or send me an email. I’ll respond to each and every one of you.
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Friday’s Action Plan:
Incorporate different paces into your training plan, even if you are only training for marathons. Even better, spend time not focusing solely on 26.2.
On the Blog:
…And From the Newsletter:
My Take on Marathon Training Cycles
How to Break Up Your Marathon Focus
Quote of the Week:
Running is kind of like coffee. The first time you drink it you might not like it. It's bitter and leaves a bad taste in your mouth but you kind of like the way it makes you feel. However, after a few times, it starts to taste better and then all of a sudden you're hooked and it's the new best part of waking up.
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