July 25 2018
Choosing a lower mileage training plan for your first marathon may help you avoid unnecessary burnout and injury.
These workouts are great for runners who want to go long—or longer. You will benefit from them if you have a goal of racing a half marathon, marathon or ultra. But they’ll help anyone who wants to increase her running stamina. You have the option of completing these on a flat running path or trail as well if the track becomes too dull.
Intervals: 10 minutes at a comfortably hard effort
Recovery: 3 minutes at a comfortable effort.
Do 3 sets.
Intervals: 15 minutes at a comfortably hard effort
Recovery: 5 minutes at a comfortable effort
Do 2 sets.
Intervals: 20 minutes at a comfortably uncomfortable effort; 10 minutes at comfortably hard; 5 minutes at hard
Recovery: After each effort, jog 3 to 5 minutes at a comfortable effort.
Do 1 set.