Marathon, Revised and Updated by Hal Higdon

Author:Hal Higdon [Higdon, Hal]
Language: eng
Format: epub
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2020-03-03T00:00:00+00:00

MORE ON SPEEDWORK

Every running expert I know recommends speed training as the most effective means for improvement. (See the previous chapter.) But this can be dangerous advice if applied too zealously, particularly in training for a marathon.

A frequently asked question on social media comes from runners who have heard that speedwork can help them improve their marathon times. Should they start doing some fast running at the track? Not if they have just enrolled in a marathon program but have never before visited a track. Definitely not if the person asking the question is training for a first marathon. Even if that person has done speedwork in the past—such as someone with a track background—I say no. Only my advanced marathon programs include speedwork, but these programs are for experienced runners who are used to that type of training.

Speedwork is great—but only if properly planned.

It is not the speedwork itself that causes marathon runners to injure themselves in training but speedwork coupled with the progressively longer distances run during the marathon buildup. Early in my career, I learned that I could improve by increasing either the quality (speed) or the quantity (distance) of my workouts, but I could not do both at the same time without risking injury. Marathoners should include speedwork in their training programs only after an initial buildup to high mileage and a subsequent cutback.

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