Speed Training for Marathoners: Workouts, Timing, and Pacing That Actually Help

By RunDoyen.
Featuring coaching insights from Jordan Welling and Mark Hadley.
Adapted from a RunDoyen coach conversation and edited for clarity.

TL;DR

• Marathon speed work is mostly about efficiency, not turning you into a sprinter.
• Long runs build the “gas tank,” faster running improves your “miles per gallon.”
• “Speed training” includes short repeats, VO2 max sessions, groove intervals, tempo, threshold, aerobic threshold work, and hill repeats.
• The shorter and faster the workout, the less you should obsess over perfect splits, nail the effort and execution.
• Earlier in a build: shorter and faster, later: longer and closer to marathon pace (with occasional speed touches).

If you want a plan that fits your schedule and your current fitness (including the right kind of speed at the right time), start with the short intake on Get Matched.

Table of Contents

• What “speed training” means for marathoners
• Why marathoners benefit from speed work
• The marathon speed-work menu: workouts that fit
• How fast should you run marathon speed workouts
• Where to do speed work (it is not track-or-bust)
• Shoes for speed sessions: what matters, what does not
• When to add speed work in an 18-week marathon build
• Common mistakes marathoners make with speed training
• Safety and when to get help
• Closing thoughts

What “speed training” means for marathoners

When marathon runners hear “speed work,” they often picture a track, spikes, and all-out suffering. But in marathon training, “speed” is better understood as quality running that is faster than your marathon pace, used strategically.

A helpful way to organize this is to split quality work into two buckets:

• Speed-focused quality: shorter repeats and intervals that build aerobic power and stride pop
• Stamina-focused quality: tempo and threshold efforts that build the ability to sustain strong running for a long time

Both matter for marathoners, and both can be scaled to your current ability. This is not about becoming a “speed demon.” It is about becoming a more efficient marathon runner.

If you want a refresher on training zones and what they feel like, the Running Pace Calculator is a useful reference for matching effort to intent without turning every run into a math test.

Why marathoners benefit from speed work

A simple concept explains most of it: efficiency.

One coach-friendly analogy is this:

• Long runs and consistent mileage build a bigger gas tank.
• Speed work improves your miles per gallon.

If you only build the gas tank, you can still end up burning fuel too quickly late in the race. If you improve efficiency, the same marathon pace can feel smoother and less costly.

There is also a mental benefit: when you regularly touch paces faster than marathon pace in training, marathon pace often feels more controlled on race day. You are not “hoping” it is manageable, you have practiced being relaxed while moving faster than that.

General guidance: Most marathoners do best when they keep the bulk of weekly volume easy, then use one (sometimes two) quality sessions to nudge fitness forward while staying healthy. Speed training is one of the most effective “nudges” when it is dosed correctly.

The marathon speed-work menu: workouts that fit

Below are common workout types that marathoners can use. These are not all “must do.” Think of them as tools, you pick the right tool for the right phase.

Fast repeats (short intervals)

Short reps like 200–400m (or short timed repeats) are classic “speed” workouts. For marathoners, they are less about raw top-end speed and more about:

• smoother mechanics at faster turnover
• improved stride power
• a controlled touch of intensity without huge volume

Practical note: these are the sessions where obsessing over a perfect split often backfires. The goal is controlled quick running, not a meet.

VO2 max intervals (the “hard but controlled” middle)

Reps like 600–1000m (or equivalents by time) build aerobic power. They can improve how much work you can do aerobically before the effort tips too hard.

A popular example is Yasso 800s (more on that later), but you do not need that exact workout to get the benefits.

Groove repeats (often around 8K–10K effort)

Many marathoners do well with longer intervals like mile repeats at a “comfortably hard” rhythm. This can sit between threshold and VO2 work and is often described as building lactate tolerance while staying aerobically driven.

One marathon-friendly example is 5 x 1 mile at roughly 10K effort with recovery that lets you repeat good form.

Lactate threshold work (tempo and threshold sessions)

For marathon performance, threshold development is a big lever. These efforts build your ability to run strong without accumulating fatigue as quickly.

This can be done as:

• a steady tempo run, or
• tempo repeats (for example, repeated miles at threshold effort)

If you want a deeper explanation of how “tempo” and “threshold” language gets used (and misused), see Tempo Run vs Threshold Run.

Aerobic threshold tempo (longer, steadier stamina work)

As marathon day approaches, longer steady efforts often become more important. These are the sessions that help marathon pace feel sustainable.

General guidance: These runs should feel “strong but sustainable,” not like a time trial.

Hill repeats (speed work in disguise)

Hill repeats are a marathoner’s secret weapon because they build power with less pounding than flat sprinting. They can improve stride strength and efficiency in a way that transfers well to long racing.

If you want practical hill session ideas, Hill Training for Runners pairs well with the concepts in this article.

Extractable: A simple speed-work progression for marathoners

Use this as a copy-paste framework when you want speed work benefits without derailing marathon training.

1. Keep most miles easy. Let speed work be a small percentage of your week.
2. Start with hills or short controlled reps. Build power and coordination first.
3. Add VO2-style intervals next. Keep them hard but repeatable.
4. Introduce groove repeats. Longer intervals at a strong rhythm build durability.
5. Shift toward threshold and aerobic threshold. As race day gets closer, make work more marathon-relevant.
6. Touch speed occasionally late in the build. A small dose keeps the system responsive.
7. Judge success by execution, not hero splits. Especially when the workout is far from marathon pace.

How fast should you run marathon speed workouts

A key marathoner reminder: the further a workout is from marathon pace, the less important an exact split becomes.

Short reps are about effort and execution:

• smooth form
• controlled intensity
• repeatability across the set

One practical execution tip: instead of forcing your “best possible” rep on rep one, ease into the workout. If you have a target split for 400m, start a touch slower for the first couple reps, then work down as you warm up and find rhythm. Many runners finish stronger and get more training value that way.

For paces and zone guidance, the Running Pace Calculator can function as a sanity check. Use it to confirm you are in the right neighborhood, not to turn training into a pass-fail test.

Where to do speed work (it is not track-or-bust)

A track can be convenient because it is measured, flat, and car-free. But it is not required.

You can do high-quality speed sessions on:

• a flat path
• a quiet road loop
• a measured segment you trust
• a gentle rolling route (especially for longer tempo work)

If a track is hard to access, do not let that become a reason you skip faster running altogether. Timed intervals work just as well as distance-based reps for most marathoners.

General guidance: prioritize good footing and low interruption. Faster running is easier when you are not dodging traffic or constantly changing pace.

Shoes for speed sessions: what matters, what does not

You do not need spikes for marathon speed work, and for many runners, spikes add calf stress without adding meaningful training value.

What tends to matter more:

• a shoe that feels stable and predictable at faster cadence
• a lighter, more responsive trainer for short intervals (optional)
• a shoe similar to what you will race in for steady tempo work (often helpful)

General guidance: If you only have one pair of shoes, that is fine. The training effect comes from the work, not from owning three categories of footwear.

When to add speed work in an 18-week marathon build

A simple way to think about timing is: shorter and faster earlier, longer and closer to marathon pace later, while keeping a little variety throughout.

Here is a clear progression many marathoners recognize:

Phase 1: Base (early weeks)

Focus: consistency, easy mileage, gentle pickups if desired
Speed: minimal and low stress (think relaxed strides, not hard sessions)

For a base-building refresher, Base Training for Runners complements the idea that speed is built on top of consistency.

Phase 2: Fundamental (middle block)

Early fundamental:

• more hills, short repeats, VO2-style sessions
• threshold work introduced in a manageable way

Late fundamental:

• longer intervals (like groove repeats) and steadier stamina sessions
• threshold becomes more consistent

Phase 3: Specific (final block before race)

Focus: stamina and marathon relevance

• longer tempo and aerobic threshold work show up more often
• occasional groove repeats can maintain aerobic power without stealing too much recovery

One example that fits well here: 5–6 x 1 mile at about 10K effort as a speed touch, while the bigger priority stays on longer steady efforts.

If you want a broader view of the moving parts that support marathon performance, the Marathon Training Guide is a helpful companion resource.

Common mistakes marathoners make with speed training

• Treating every speed workout like a race, and turning training into repeated fatigue tests.
• Obsessing over exact splits for short reps, instead of focusing on effort and smooth execution.
• Starting intervals too fast, then falling apart mid-session (instead of progressing into the workout).
• Believing Yasso 800s “predict” your marathon time (they can be a good workout, not a guarantee).
• Skipping warm-up and cool-down when adding faster running.
• Doing speed work on poor footing or overly technical terrain.
• Adding speed while overall load is already too high (intensity stacked on top of fatigue).

Safety and when to get help

Speed work increases mechanical and muscular demand. That is part of why it improves efficiency, and also why it needs respect.

Be cautious and consider stepping back if you notice:

• sharp or worsening pain (especially if it changes your form)
• pain that increases as you run, not just normal soreness that fades as you warm up
• symptoms that persist across multiple runs
• unusual fatigue, sleep disruption, or a sudden drop in performance (possible overload)

General guidance: If you are returning from time off, rebuilding after a setback, or managing recurring issues, introduce speed gradually, keep volume modest, and prioritize consistency over intensity.

Closing thoughts

Marathoners do not need to fear speed training. In a smart dose, it is one of the best ways to improve efficiency so marathon pace costs less, both physically and mentally. Build the gas tank with consistent aerobic work, then improve the miles per gallon with controlled quality sessions.

If you would like an online running coach to place speed work into your marathon build without guessing, you can browse coaching options here: Browse Coaches.

END OF PUBLISH BRIEF

FAQ

Do marathoners really need speed training?
Yes, when used appropriately. It improves efficiency (how much energy each mile costs) and can make marathon pace feel smoother.

What counts as speed work for marathoners?
Any quality running faster than marathon pace, including short repeats, VO2 max intervals, groove repeats, tempo, threshold, aerobic threshold work, and hill repeats.

How many speed sessions should I do each week during marathon training?
General guidance: Many marathoners do well with one speed-focused or interval session plus one stamina-focused session (like tempo), with most other running kept easy.

Are Yasso 800s a good marathon time predictor?
They are a solid VO2 max workout, but not a reliable predictor. Being able to complete the workout does not guarantee the matching marathon time.

Do I need a track to do marathon intervals?
No. You can do quality sessions on flat paths, quiet roads, or using timed repeats. The track is convenient, not required.

Should I wear racing shoes or spikes for speed sessions?
Spikes are unnecessary for most marathoners. General guidance: a stable, responsive shoe is helpful, and it can be useful to practice some tempo work in footwear similar to what you will race in.

How can online run coaching help with speed training for a marathon?
An online running coach can choose the right workout type for your phase, set realistic effort targets, and balance intensity with recovery so speed work supports marathon stamina instead of competing with it.