Things You'll Need:
- A regulation track
- Running shoes
- A timer
- A running pacer (optional)
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Step 1
Go to the track, and do about a 1.5-mile warm-up run. On a regulation track, that should be six laps.
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Step 2
Find a starting area that you are comfortable with, preferably at the start of one of the turns. Do four laps (one mile) at a speed about 15 seconds better than your expected/desired marathon time.
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Step 3
Pace yourself during the four laps. Use a watch or a running partner to keep on your target. The goal is to stay even, not beat your best time ever.
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Step 4
Rest for a few seconds (no more than 15) and do 800 meters (two laps) at a jog pace, and slowly build up your speed.
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Step 5
Repeat Step 2 through Step 4, three times.
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Step 1
Again, head back to a regulation track and do a 1.5-mile warm-up.
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Step 2
Find a starting spot. Run 800 meters at about 15 seconds faster than your expected marathon time.
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Step 3
Follow that with a 400-meter recovery run. That is a slow one lap run. The 800 plus the 400 is one interval. Do two 800-meter intervals all together.
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Step 4
Do four 400-meter intervals where you run your 15 seconds better than marathon time for 400 meters and recover for 200.
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Step 5
Run six 100-meter sprints.
