![]() Woods suggests incorporating split 800s-repeat efforts where you shift from running 400 meters at marathon pace, then 400 at 10K pace. Most marathon training plans call for one or two days of speedwork a week. Break 3:00 Marathon (16 weeks, 34–65 miles per week).Break 3:30 Marathon (16 weeks, 26–51 miles per week).Beginners Marathon (16 weeks, 16–44 miles per week).That’s going to teach your body to practice patience, ease into race pace, and finish strong. “Your long runs should always start off slow then gradually progress,” says Woods. For example: first 10 miles easy, last 5 miles at goal marathon pace. “Once a month, you should practice a long run that includes a number of miles at goal marathon pace,” says Woods. How to Train to Race 10/10/10įirst, in the same way you might try running negative splits during your weekly long runs, trying this method out in training is a good way to prep your body for race day. If you’ve been patient (during those first 10 miles) and followed the plan (during the next 10 miles), the final 10K is your time to shine. “This is your time to surge and start knocking down some roadkill-which sounds aggressive, but I think there’s no cooler feeling than picking off runners one by one in the final miles of the marathon,” says Woods (remember, any psychological trick can help!). The last miles should be your strongest miles following this method. “Your strength doesn’t come from your body, it comes from your heart-OK, and that fire in your belly asking you, ‘How bad do you want it?’” says Woods. Running the last 10K with your heart should be pretty self-explanatory: This is where you let it rip. That is neat!” says Woods-and any psychological tricks can help at this point in the race. “Mentally, you now ‘only’ have to run 10 miles at goal marathon pace. Ease down on the gas pedal until you’re cruising at goal marathon pace, which your body should feel accustomed to. How to Add Speed Workouts to Marathon TrainingĪt this point, your legs should be feeling good-after all, you just ran 10 miles at a pace slightly slower than the goal marathon pace you’ve been training at.Let it feel rhythmic and settle in.” You know this pace you’ve trained for this pace. “This is where you want to hit goal marathon pace like a metronome. “Let your body do what it has been trained to do,” she says. Running the second 10 miles with your legs is all about trusting your training, says Woods. “You’re being strategically conservative with this method to ensure (or ensure as best you can) that you don’t go out too fast and die a slow death,” says Woods. But taking the first portion slow means you’re also giving your body a chance to properly warm up and adjust to the running ahead, because chances are, you just stood in a corral for some time anxiously awaiting the gun. It’s hard, for sure-there’s a boat load of nervous energy at any marathon start line, and it’s extremely difficult to not get swept up in the excitement or start weaving around the hordes of runners to find your space. “You want to make a conscious effort to hold back and run the first 10 miles at a pace that’s slightly slower than your goal marathon pace,” says Woods. ![]() Running the first 10 miles with your head means being smart, being patient, and listening to your coach. Outside of work, Manuel enjoys a good film or TV show, loves to travel, and you will find him roaming one of Berlin's many museums, cafés, cinemas, and restaurants occasionally.Play icon The triangle icon that indicates to play The First 10 Miles This helps him gain perspective on the mobile industry at large and gives him multiple points of reference in his coverage. Since then, he has mostly been faithful to the Google phone lineup, though these days, he is also carrying an iPhone in addition to his Pixel phone. After his HTC One S refused to connect to mobile internet despite three warranty repairs, he quickly switched to a Nexus 4, which he considers his true first Android phone. Manuel's first steps into the Android world were plagued by issues. He isn't shy to dig into technical backgrounds and the nitty-gritty developer details, either. Manuel studied Media and Culture studies in Düsseldorf, finishing his university career with a master's thesis titled "The Aesthetics of Tech YouTube Channels: Production of Proximity and Authenticity." His background gives him a unique perspective on the ever-evolving world of technology and its implications on society. He has been covering tech news and reviewing devices since joining Android Police as a news writer in 2019. Manuel Vonau is Android Police's Google Editor, with expertise in Android, Chrome, and other Google products - the very core of Android Police’s content.
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