Spring marathon season is simply across the nook, and the brand new yr means it’s formally time to put the groundwork for the large day. In case you’re uncertain dive into your coaching, this distance exercise is the proper start line. It’s approachable, efficient and designed to construct your confidence as you ramp up for the 42.2 kilometres forward.
The exercise
Three-to-four units of 1K, 3x 400m with 75 seconds jog between reps, and two minutes relaxation between units.
The right way to nail it
On the 1K reps, intention on your purpose marathon tempo, specializing in regular, managed effort. For the 400m repeats, choose up the tempo to round your 10K private greatest. The secret is sustaining management all through—this exercise is about consistency, not exhaustion.
By the third or fourth set, you must nonetheless really feel sturdy and succesful. If fatigue units in too early, alter the 400m tempo to make sure you can end the exercise comfortably. This isn’t meant to crush you however reasonably to set a strong basis for the more difficult exercises forward.
(In case you’re extra of an interval lover, you too can do a module of this exercise by doing three units of 5 minutes, 3x 90 seconds with the identical quantity of jog and set relaxation.)
Bear in mind, the very last thing you need is to overtrain throughout the early weeks of your marathon prep. Beginning with a exercise like it will assist ease you into coaching whereas constructing the stamina and pace you’ll want for the months forward.
