Keep your sub-two hour goal in mind during each and every workout, and find running buddies with similar goals to help you along the way. It's important to note that if you run longer than the race distance, you must take that run easy and give yourself enough time to recover before your race.Ĭonsistency in your training plan is paramount. Not every plan will call for you to reach the full 13.1 during training, but some runners do opt to run even longer than that before race day. The long run should be more relaxed and less focused on pace. They may not be perfect, but that's why you have them: to work out the kinks. Think of these runs as a dress rehearsal for a play. They will be tough at first, but don't worry-that's the point. Pace runs allow your body to get a feel for your race pace. (Or toast and peanut butter, whatever you prefer.)

Pace runs and long runs will be your bread and butter. A fartlek-a Swedish word meaning 'speed play'-is a type of training run where you increase and decrease speed during various periods of a run. Fartleks are a great way to get in some key speed workouts. One of the keys to running faster is just that: actually running faster. While you may build endurance this way, you'll need to add speed workouts and tempo runs increase your pace. By doing the same routine over and over, you're training your body to get accustomed to the workout, which doesn't make you faster. A typical week should include two easy runs, one long run, one tempo run or speed session, and a day of either cross-training or strength training.

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