10 Key Marathon Tempo Sessions to Build Speed & Endurance!
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The marathon is a test of endurance, strength, and smart pacing. Tempo runs are one of the best ways to improve race-day stamina, increase speed, and develop mental toughness. These sessions will help you hold marathon pace more efficiently while reducing fatigue in the later miles!
Here are 10 key tempo workouts to help you become a stronger, faster marathon runner!
1. Classic Tempo Run (Steady Threshold)
A steady tempo run improves lactate threshold, making marathon pace feel easier.
Warm-Up:
• 10 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 30-minute run at comfortably hard pace (marathon pace + 10-15 seconds per km)
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves efficiency at race pace without excessive fatigue.
2. Broken Tempo Run (Controlled Speed Work)
Splitting a tempo run into smaller chunks makes it easier to maintain a strong pace.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 3 x 12 minutes at tempo pace
• Recovery: 90 seconds easy jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves pacing while reducing overall fatigue.
3. Tempo + Fast Finish (Race Simulation)
Practicing a strong finish helps prepare for the last 10K of the marathon.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 25 minutes at tempo pace + last 5 minutes at marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Simulates the final miles of the race when fatigue sets in.
4. Tempo Intervals (Threshold & Stamina)
Tempo intervals allow for quality hard efforts with built-in recovery.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 4 x 12 minutes at tempo pace
• Recovery: 90 seconds easy jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Develops the ability to sustain race pace efficiently.
5. Progression Tempo (Building Speed Control)
A progression tempo run helps develop pacing control and race execution.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 40-minute run:
• First 15 minutes at marathon pace + 20 seconds per km
• Next 15 minutes at tempo pace
• Final 10 minutes at marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves pacing control and race-day execution.
6. Long Tempo Effort (Endurance Boost)
A longer sustained effort helps train your body to maintain pace deep into the marathon.
Warm-Up:
• 15 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 50-minute continuous run at tempo effort
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Builds mental and physical endurance for race day.
7. Tempo + Strides (Speed & Efficiency)
Adding strides after a tempo run helps with leg turnover and efficiency.
Warm-Up:
• 10 minutes easy jogging
• 4 x 50m strides at 80% effort
Workout:
• 25 minutes at tempo pace
• 6 x 100m strides at 90% effort
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Combines endurance and speed for a stronger marathon performance.
8. Hill Tempo (Strength & Toughness)
Running tempo on hills builds strength, endurance, and mental resilience.
Warm-Up:
• 12 minutes easy jogging
• 3 x 30-second strides on rolling hills
Workout:
• 4 x 10 minutes at tempo pace on rolling hills
• Recovery: 90 seconds easy jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Develops leg strength and efficiency for hilly race courses.
9. Negative Split Tempo (Mental & Physical Challenge)
A negative split tempo run helps develop race execution skills.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 35-minute run:
• First 15 minutes at moderate tempo pace
• Last 20 minutes at faster than tempo pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Teaches pace control and how to push harder when fatigued.
10. Marathon Tempo Race Simulation (Pacing Confidence)
This race simulation helps fine-tune pacing, fueling, and endurance.
Warm-Up:
• 12 minutes easy jogging
• 3 x 100m strides at 85% effort
Workout:
• 2 x 8K at marathon pace + 10 seconds per km
• Recovery: 2-minute jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Develops race pace confidence and prepares you for race day.
Final Thoughts!
Tempo training is one of the most effective ways to improve your marathon performance. Incorporating one or two of these workouts per week will help you increase endurance, refine pacing, and build race-day confidence.
Stay consistent, trust your training, and get ready to crush your next marathon!
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.