Jeff Galloway's Blog

Can a longer long run help me run faster in my marathon?

2009-11-24T11:38:19-05:00

I've found that those who used to run 20 miles as their farthest training distance, improved by an average of more than 15 minutes when they boosted the last long run to 26 miles. Further research showed that those who have run 26 miles in previous training programs, achieved an average of 11 minutes of time improvement by increasing long run distance to 29 miles.

From Galloway's Marathon FAQ

How should I choose a marathon if I want to run a fast time?

2009-11-18T13:06:08-05:00

Avoid crowded races. Most runners in the large population events run more than three-quarters of a mile farther than marathon distance. Since you don't get credit for the extra distance, it is harder to run goal pace in these venues.

Look for smaller marathons that have a good record for producing fast times. Visit www.MarathonGuide.com and www.RunnersWorld.com for a lot of information with runner reviews, which are usually quite revealing.

Courses that have slight upgrades of short duration allow for a varied use of muscle groups, which often helps in reducing muscle fatigue. There are many downhill courses that can help speed you up - if you train on downhill courses.

While you cannot control the weather, look for venues that tend to have high temperatures of @ 60F (14C) or cooler during the month when you are running your race.

From Jeff's Galloway's Marathon FAQ

Breaking up your daily mileage into 2 or 3 sessions

2009-11-18T12:37:03-05:00

A runner recently told me that his running really took off when he retired. He was running more miles per day, without injury, by running 2 or 3 shorter runs. These were strategically placed throughout the day so that they energized him for at least an hour afterward, and reminded him of "recess breaks" during elementary school.