Wondering how to improve marathon time? Finishing strong is great, but shaving off time needs some clever training and a positive attitude! Even with tough training, a lot of runners struggle to cut those extra minutes off their times.
In this article, I’ll walk you through effective goal-setting, training, nutrition, recovery, and pacing strategies to help marathoners enhance their performance and reach their Personal Best (PB).
Table of Contents
Set Realistic Goals That Help Improve Marathon Time
Before we jump into the technical bits of training and nutrition, let’s talk about goals. Setting the right goals can help you stay motivated and on track, leading to big improvements in your marathon time.
Understanding Your Current Fitness Level
To start, assess your current race times, training mileage, and the signals your body has been sending you like injuries, soreness, and mental hurdles
Set a S.M.A.R.T Goal for Your Marathon:
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-based (SMART).
- Specific: Define exactly what you want to achieve.
- Measurable: Track your progress.
- Achievable: Set realistic goals.
- Relevant: Ensure your goals align with your overall objectives.
- Time-bound: Set a deadline for your goals.
This provides clear guidance to the runners about their goals. For example: “I want to run faster,” a SMART goal would be, “I want to run a sub-4-hour marathon within the next six months.” You’ve got something concrete to work for.
Crafting the Perfect Marathon Training Plan
Now that you have a goal, it’s time to create a training plan to get you there. I’ve tried a few different approaches, and here’s what I’ve found to be the most effective.
Choosing the Right Training Philosophy
You’ll find a variety of schools of thought on how to train for a marathon: some by high mileage, believing the more miles you put in, the better you’ll perform; others preach the quality of each workout over just building up the miles. In my case, I find a mixture of both to be the sweet spot.
High Mileage versus Quality Workouts:
While high mileage is great for building endurance, too much of it can lead to burnout or injury. Quality workouts include shorter runs-like speed or tempo-and could be more of a punch. I balance both with two high-intensity weekly days, with one long run.
High Mileage:
- Pros: Builds endurance.
- Cons: Increases risk of injury if not managed well.
Quality Workouts:
- Pros: Focuses on speed and strength.
- Cons: Can be intense, requiring adequate recovery time.
Create a Balanced Training Plan:
Your marathon training plan can be further divided into cycles such as base, build, peak, and taper (recovery). This, to me, ensures a defence against burnout in an organised structure and a peak on race day.
- Base Phase: Building endurance with long, steady runs.
- Build Phase: Increasing intensity with speed workouts.
- Peak Phase: The last phase of training, where you get ready for race day challenges.
- Recovery Phase: Allowing time for your body to heal post-race.
Key Workouts to Improve Marathon Time
To improve your marathon time, your training must include certain key workouts, such as long runs, interval training, and tempo runs. These key workouts will help build your endurance and speed for a faster marathon.
Long Runs:
Long runs are at the core of any training for a marathon that builds endurance and imitates the demands of race day. Try adding some progression miles. Start out slow and finish strong, to prepare for a strong race finish.
Tips for Effective Long Runs:
- Start Slow: Gradually build your pace.
- Stay Hydrated: Carry water or plan your route around water stops.
- Fuel Up: Bring along energy gels or snacks.
Tempo Runs:
Tempo runs help increase your lactate threshold, meaning you’ll be able to run faster longer before fatiguing. Typical tempo runs are about 20-40 minutes at a comfortably hard pace.
How to Do Tempo Runs?
- Warm-Up: Begin with a 10-15 minute easy jog.
- Steady Pace: Run at a comfortably hard pace for 20-40 minutes.
- Cool Down: Finish with a 10-15 minute easy jog.
Intervals:
This is necessary to help with your speed. There is a need for some bursts of fast running in short lengths, after which a rest ensues. This will also increase your VO2 max, which gives your body efficiency in using oxygen.
Examples of Interval Workouts:
- Short Intervals: 400m repeats with equal rest.
- Long Intervals: 1-mile repeats with 2-3 minutes of rest.
Pacing Strategies for Marathon Success!
Pacing is everything in the marathon. Go out too fast, and you risk the burn before the halfway mark; conversely, go out too slow, and you’ll struggle to hit your goal time. Pacing yourself correctly means you can keep one level of effort throughout the competition.
I once made the mistake of starting a marathon with faster runners; by mile 16, I was completely gassed. Since then, I’ve learned how important it is to control my pace to avoid that painful fade near the end.
Finding Your Ideal Marathon Pace
Using Race Predictors:
Tools like online pace predictors can estimate your race pace.
Integrating pacing into your training:
Practice Pacing: During long runs, try to maintain a consistent pace.
Monitor Your Effort: Consider using a heart rate monitor strap or a fitness watch to measure your effort level during the run.
Race Day Pacing Plan
On race day, I always try to start slower than my goal pace. This “negative split” approach (where you run the second half faster than the first) allows you to save energy. Be mindful of race conditions, like heat or hills, which may affect your pacing.
Tips for Your Race Day Pacing:
- Starting Slow and Finishing Strong: Aim for a negative split (second half faster than the first).
- Adjusting Pace Based on Conditions: Adjust your pace according to the weather and the course conditions, whether it’s hot, cold, or hilly.
Nutrition Tips to Improve Marathon Time
Fuel is just as important as training. Just like a car needs petrol to run, proper nutrition is essential for training, as it helps prevent injuries, aids in recovery, and fuels your performance during tough workouts and race days.
A balanced diet can be the difference between crossing the finish line with a smile or struggling through every mile.
Pre-Race Nutrition
Carb-Loading Done Right: To maximise glycogen stores for the marathon, I carb-load with 7 to 10 grams of carbs per kilogram of body weight, by eating pasta, potatoes, and rice.
How to Carb-Load Effectively?
- 3-4 Days Before the Race: Increase your intake of carbohydrates (pasta, rice, bread).
- Day Before the Race: Have a carb-heavy dinner, like pasta with a light sauce.
Breakfast on Race Day:
A small, carbohydrate-rich breakfast taken about 2-3 hours before the race is ideal. My go-to is a bagel with a bit of peanut butter and a banana. Make sure to try your breakfast in training; you don’t want any surprises.
Ideal Pre-Race Meals:
Oatmeal with Fruits: Provides sustained energy.
Whole Grain Toast with Peanut Butter and Banana: Balanced meal with carbs and protein.
Timing Your Breakfast: Eat 2-3 hours before the race.
Nutrition During the Race
Hydrate: Hydration is important, especially in longer races. Plan when you want to take water and do not deviate from that plan. Some athletes do well with pure water, while others prefer drinks with added electrolytes.
Importance of Hydration:
Prevents dehydration and maintains performance.
What to Drink and When:
- Water: Sip regularly, especially in the first half of the race.
- Electrolyte Drinks: Help replace lost salts and minerals.
Snacks and Energy Gels:
For an extra kick, energy gels are great. I try to take these every 30-45 minutes in the competition. Practise with them during your training to figure out how your stomach takes them.
Types of Energy Gels:
Look for gels with carbohydrates and electrolytes.
Timing and Frequency of Intake:
- Every 30-45 Minutes: Consume an energy gel.
- Natural Options: Bananas or orange slices at aid stations.
Post-Race Nutrition
Recovery Meals: Within 30-60 minutes post-race, aim for a mix of carbs and protein. One of my go-to recovery meals is a smoothie: banana, some berries, a handful of spinach, and a scoop of protein powder.
Rehydration and Electrolytes: Rehydrate with water or a drink with electrolytes to replace lost fluids and minerals.
Examples of Post-Race Meals:
- Banana with Honey and Nuts: Quick and easy.
- Protein Shake with Fruit and Yogurt: Balanced recovery meal.
- Whole Grain Sandwich with Lean Protein: Nutritious and satisfying.
Strength and Cross-Training for Marathon Runners
Adding strength training to your routine can dramatically improve your marathon time. Stronger muscles mean better-running efficiency and a lower risk of injury.
Why Does Strength Training Matter?
Strength training can improve your running economy, which means using less energy at a given pace. It also helps prevent injuries by building resilience in your muscles, tendons, and ligaments.
Basic Strength Workouts:
Core Exercises: Core strength helps you maintain good posture, especially when you’re tired. Exercises like planks, Russian twists, and leg raises can strengthen your core.
Examples of Core Exercises:
- Planks: Hold for 30-60 seconds.
- Russian Twists: 3 sets of 15-20 twists.
- Bicycle Crunches: 3 sets of 20-30 reps.
Leg Workouts: Squats, lunges, and calf raises target your glutes, quads, hamstrings, and calves, giving you the power needed for hill climbs and strong finishes.
Examples of Leg Exercises:
- Squats: 3 sets of 10-15 reps.
- Lunges: 3 sets of 10-15 reps per leg.
- Calf Raises: 3 sets of 15-20 reps.
Other Activities to Consider
- Swimming: Low-impact and great for cardiovascular fitness.
- Cycling: Builds leg strength and endurance without the pounding.
- Yoga: Improves flexibility and mental focus.
Rest and Recovery to Improve Marathon Time!
While training hard is important, so is taking time to rest and recover. Overdoing it can lead to injury and burnout, so give your body the rest it needs to rebuild stronger.
Importance of Quality Sleep
Getting enough sleep is crucial for recovery and performance. Aim for 7-9 hours each night, especially after hard workouts. Good sleep hygiene, like keeping a consistent bedtime and avoiding screens before bed can make a big difference.
Tips for Better Sleep Hygiene:
- Consistent Sleep Schedule: Go to bed and wake up at the same time daily.
- Create a Relaxing Bedtime Routine: Limit screen time and consider reading or meditation.
Active Recovery Techniques
Foam Rolling: Foam rolling is a way to ease muscle soreness and boost flexibility by rolling out your legs and calves following intense runs to release tension in your muscles.
Stretching and Mobility: Improving your flexibility through stretching can help prevent injuries by maintaining a range of motion in your body after runs. Dynamic stretching before and static stretching after can keep you mobile and prepared for your next run.
Listening to Your Body
Recognising Signs of Overtraining: Fatigue, persistent soreness, and decreased performance.
When to Take a Break: If you notice signs of overtraining, it’s important to rest.
Developing Mental Strength
Improving your marathon time isn’t just about physical strength; it’s also about mental toughness. Here’s how to develop that mental edge:
Visualisation Techniques
I like to visualise success before a race, imagining how I’ll feel when I hit my goal time. Visualisation and positive self-talk during tough training sessions can build mental resilience.
How to Practise Visualisation:
- Find a Quiet Space: Spend a few minutes daily visualising a successful race.
- Focus on Details: Imagine the sights, sounds, and feelings of race day.
Injuries and Setbacks
Minor injuries and challenging training weeks are just bumps in the road, so keep your original motivation for running in mind to maintain your focus on your goals.
How to Cope with Injuries and Setback?
- Stay Positive: Focus on what you can control.
- Adapt Your Training: Modify your workouts as needed, but keep moving forward.
- Staying Motivated During Tough Times: Keep in mind why you started running, and why you want to improve your marathon time.
Summary
Improving a marathon time requires smart training combined with proper nutrition, rest, and mental toughness. Setting realistic goals, creating a balanced training plan, pacing yourself, eating right, and building strength will help to improve your running time.
Keep in mind that every runner is unique, so find what works best for you and stick with it.
If you’re more excited and wondering how to improve your marathon time to achieve a ‘Sub-3-Hour Marathon’, take a look at my blog post How to Run a Marathon Under 3 Hours.
Please share your tips or experiences in the comments or reach out to other runners on social media so we can support each other in achieving our goals!
