Speedwork for first-time marathoners: A coach's guide

By Henry Howard

For many runners training for their first marathon, their goal may be to simply get to the finish line. Even though these athletes are not focused on time or speed, an integral part of their marathon training should be regular speedwork.

As an RRCA running coach who has completed close to 50 marathons and ultras, I know the value of speedwork for first-time marathoners, sub 3-hour finishers, masters athletes, ultra runners and everyone else chasing their goals. That is why I prescribe speedwork to all of my clients, based on their fitness level, injury history, goals and more.

Simply put, speedwork isn’t only for runners chasing a PR. Proper doses of speedwork, done sensibly throughout the training cycle, make the marathon race day experience better.

Why speedwork matters for all runners

Faster running doesn’t just make you faster. It makes your easy pace easier, which allows you to build volume in weekly training — and that pays off on race day. Intervals and tempo runs improve your aerobic capacity, your running economy, and your ability to clear and tolerate fatigue. When you come back to your normal pace, it takes less effort to hold.

Speedwork also strengthens you.

Faster running loads your muscles, tendons, and form in ways that slow miles don’t, which improves your mechanics and makes you more durable. It also builds mental toughness. Practicing discomfort in a controlled setting teaches you to stay calm when mile 20 gets hard.

Whether your goal is to finish smiling or to break a certain time, the benefits of speedwork apply to you.

How runners should do speedwork correctly

While there are many variables in the best approach for speedwork, these tips are general and aimed at a first-time marathoner who has not been running consistently recently.

Build a base first. Before adding speed, first-time marathoners should be running consistently, ideally between four and eight weeks of steady mileage at an easy pace with a long run that’s gradually growing. Speed on top of a shaky base is one way runners get hurt.

Warm up thoroughly. Start with a dynamic warmup. Proceed into an easy run at a conversational pace of about 15 to 30 minutes of easy running before starting your speedwork. You will generally need less time to warm up for shorter interval sessions.

Run by effort, not ego. Your speedwork should be controlled, not an all-out sprint. Use good form and the ability to finish strong. If you’re grinding through the last rep, you started too fast. I encourage my athletes to aim for consistency from the first through the last interval.

Examples of speed workouts

Adjust the volume to your current fitness.

• Strides: In the middle of an easy run, do between 4 and 6 accelerations of 20 to 30 seconds, accelerating to 85% of max speed. Between intervals, let the heart rate settle down for up to a minute then repeat. These are done on easy days.

  
  

• Fartlek: During an easy run, do a similar number and duration of strides. However, these are less structured. Fartlek literally means “speed play.” See a stop sign ahead? Quicken the pace until you reach it, then go easy. These are unstructured, the major difference between fartleks and strides.

  
  

• Hill repeats: Same drill as strides — in the middle of an easy run, go fast uphill, increasing speed and easy back down. These are great for easy days.

  
  

• Tempo run: After a warm-up, run 15 to 25 minutes at a comfortably hard pace, then cool down.

  
  

• Intervals: These are longer bursts of speed than the fartleks or strides. The goal is to build speed by increasing the number of reps or time gradually to let the runner adapt. For newer runners, starting with a one-minute interval, with two minutes easy, and repeating for six to eight times is a good introduction. Then it can evolve to a longer time with less easy jogging in between. For example, I have usually peaked at 7 minutes hard effort with 3 minutes easy jogging, three times. Be sure to start these after a warm-up of 20-30 minutes, and finish with a cool down of about the same time frame.

  
  

• Marathon-pace run: These are a component of the weekly long run. The goal is to hit your marathon goal pace for a time increment that builds week over week. This is ideal for my athletes after they build their endurance and enter the penultimate training block. The mileage and goal pace duration will increase most weeks and wrap up just in time for the taper.

  
  

Timing: When to do speedwork

Where in the training cycle? I give most of my runners speedwork during every run. Most sessions will be shorter efforts like strides, up to 30 seconds. Additionally, my athletes will have one or two harder efforts with longer periods of speed.

Where in the week? Separating your hard days allows the body to fully recover between key workouts. Think hard days hard, easy days easy. A common approach is harder efforts on Tuesday or Wednesday, the long run on the weekend (with speedwork) and easy days (with doses of speedwork) in between. Avoid hard sessions like strength training the day before a long run.

During the taper? Keep intensity but cut the volume. A shorter session with the same sharpness helps you feel fresh, not flat. (For more on the taper, here are answers to 20 common questions.)

Speedwork for masters athletes

If you’re 50 or older, speedwork is still valuable, and I’d argue it’s even more valuable. Speed and power are among the first things to fade with age, and the right doses help preserve them. The approach just needs to be smarter.

• Allow more recovery. After hard efforts, your body needs more time to recover. First-time masters marathoners may want to keep one true hard session weekly with only easy running around it.
  

• Favor low-impact speed. Hill repeats and strides deliver speed benefits with less pounding than track intervals.
  

• Warm up longer. Stiff muscles and tendons need extra time to prepare, so give yourself additional time to warm up running.
  

• Build in cutback weeks. I prescribe a down or cutback week approximately every four weeks, where I scale back volume and intensity. That allows the body to repair itself and the runner to get additional rest. (Check out this guide to cutback weeks.)
  

• Choose the longer plan. An extra few weeks of training gives you a gentler build and more margin for setbacks.
  

• Lift weights. Strength work supports speed and protects against injury. Just be sure the strength training does not sap your energy for your run days.

  
  

Frequently Asked Questions: Speedwork for first-time marathoners

Question: Do first-time marathoners really need speedwork?

Answer: Yes, even for runners not set on a goal time speedwork will help build fitness. Even short strides and a weekly tempo session can improve your efficiency, strength and confidence.

Question: How often should I do speedwork in marathon training?

Answer: Weekly longer intervals along with regular strides is enough for most beginners. Experienced runners may add a second quality session, but for a first marathon, more is rarely better.

Question: When should I start speedwork in my marathon training plan?

Answer: After you’ve built a steady base, usually four to eight weeks of consistent running. Strides can start earlier since they’re so gentle.

Question: What’s the best speedwork for a beginner marathoner?

Answer: Strides, fartlek runs, hill repeats and tempo runs are all friendly starting points. They teach you to run faster without requiring a track or precise pacing.

Question: Can speedwork help me finish a marathon even if I’m not aiming for a fast time?

Answer: Yes. By improving your running economy and fatigue resistance, speedwork makes your goal pace feel easier, which helps you hold up in the late miles.

Question: How fast should my speed intervals be?

Answer: Run by effort: comfortably hard, controlled, and repeatable. If you can’t finish the last rep with good form, you went out too fast. Aim for consistency in pace from the first to the final interval.

Question: Is speedwork safe for masters runners?

Answer: Yes, absolutely! Masters runners should incorporate speedwork in their marathon training. Just be sure to approach it wisely and know that the times may not be as fast as you could do as a younger athlete. Masters runners should include more recovery time, warm up longer and add strength training in their marathon training plans.

Question: How much recovery do I need after a speed workout?

Answer: At least 48 hours before another hard effort. Masters athletes often do better with even more time between them.

Question: Should I do speedwork in the final weeks before the marathon?

Answer: Yes, that helps keep the body sharp. Reduce the overall volume but keep a little sharpness, with short intervals or some marathon-pace miles, so you stay feeling fresh.

Question: Can I do speedwork on a treadmill?

Answer: Yes. A treadmill can be used for speedwork. Set a slight incline of 1-2% to mimic outdoor effort whenever you run on a treadmill.