Adding interval training to your marathon plan is one of the most effective ways to boost your fitness and sharpen your race-day performance.
Whether you’re new to speed work or an experienced marathoner chasing a PR, incorporating structured intervals can help you build speed, endurance, strength, and mental toughness.
In this guide, we’ll break down exactly what marathon interval training looks like, why it’s such a powerful tool, and which specific workouts to include in your plan—no matter your experience level or goal pace.
The Honest Truth About Marathon Interval Training
The popular framing of “interval training” for marathoners often imports 5K and 10K interval principles into a marathon block where they barely apply. The marathon-specific intervals that actually move performance are different in pace, duration, and recovery from the standard distance-runner interval menu. Knowing which session targets which adaptation prevents the common error of training a 5K runner inside a marathon plan.
Marathon-pace (M-pace) blocks: the highest-yield session
The single highest-yield interval format for marathon training is sustained M-pace work — 16–25 km of cumulative goal-marathon-pace running across the final 4–6 weeks of a build. Tanda’s analysis of training-volume predictors found marathon performance correlates strongly with both weekly running volume and time spent at marathon pace, with the dose-response curve continuing to climb up to roughly 65 km/wk total volume 1Tanda G. Prediction of marathon performance time on the basis of training indices. J Hum Sport Exerc. 2011;6(3):511-20.. The format that delivers M-pace volume without overwhelming recovery is the long-with-tempo-finish session: a long run where the final 8–15 km are at goal marathon pace. Esteve-Lanao and colleagues documented in trained distance runners that this kind of intensity-distribution structure outperformed pure threshold-only or pyramidal distributions 2Esteve-Lanao J, Foster C, Seiler S, Lucia A. Impact of training intensity distribution on performance in endurance athletes. J Strength Cond Res. 2007;21(3):943-9.. The Seiler 80/20 polarised framework remains the dominant macro structure: 80 percent easy aerobic, 20 percent at threshold or above — with M-pace counting in the threshold category for marathon-specific fitness 3Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform. 2010;5(3):276-91..
Threshold work: cruise intervals and tempo runs
Threshold pace is the highest sustainable steady-state at which lactate clearance keeps up with production, sitting around the pace you could hold all-out for an hour 4Faude O, Kindermann W, Meyer T. Lactate threshold concepts: how valid are they? Sports Med. 2009;39(6):469-90.. For marathon training, threshold pace sits roughly 25–35 seconds per mile faster than goal marathon pace for most amateur runners. Cruise intervals (4–6 minute reps at threshold with 1–2 minute easy jog recoveries) are more recovery-friendly than continuous tempo runs of the same duration; both produce comparable adaptation when total time at threshold is matched 5Daniels J. Daniels’ Running Formula. 4th ed. Human Kinetics; 2021.. The optimal frequency is once or twice weekly during a marathon build, with the longer cruise sessions concentrated in weeks 6–14 of a 16-week plan and tapering off in the final 2 weeks. The dose-response curve flattens past about 90–100 km/wk for amateur runners; pushing volume past that threshold raises injury risk faster than performance 6Nielsen RO, Buist I, Sorensen H, et al. Training errors and running related injuries: a systematic review. Int J Sports Phys Ther. 2012;7(1):58-75..
VO2max intervals: smaller dose, different role
VO2max work plays a smaller role in marathon training than in 5K or 10K training because race effort sits at a lower fraction of VO2max for the longer race (around 75–85 percent vs 95–100 percent for 5K). The classical VO2max session is 3–5 minute repeats at velocity at VO2max (vVO2max), totalling 20–30 minutes of work per session 7Billat V. Interval training for performance: a scientific and empirical practice. Sports Med. 2001;31(1):13-31.. For marathon trainees, one VO2max session every 10–14 days during the build is sufficient — this maintains the aerobic ceiling without producing the recovery cost that competes with M-pace volume. Midgley and colleagues confirmed that VO2max responds to 1–2 weekly sessions in this intensity range, with diminishing returns from more frequent work 8Midgley AW, McNaughton LR, Wilkinson M. Is there an optimal training intensity for enhancing the maximal oxygen uptake of distance runners? Sports Med. 2006;36(2):117-32.. The format adjustment that makes VO2max work compatible with marathon training is shorter rest intervals (equal-time recovery rather than long rest) so that the session resembles the metabolic profile of late-marathon racing.
Programming: when to do which session, and recovery between
The cleanest macro structure for a 16-week marathon plan: weeks 1–6 are aerobic base building plus weekly threshold work, weeks 7–12 are M-pace progression plus continued threshold work plus occasional VO2max sessions, weeks 13–14 are peak M-pace specificity, weeks 15–16 are the taper. Concurrent training literature shows that high-volume strength performed within a few hours of a hard run blunts the strength response (interference effect) 9Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012;26(8):2293-307.. The cleanest stack is hard intensity on hard-running days, separated by 3–6 hours, so easy days stay easy. The under-discussed variable: total accumulated fatigue across a 4-week block matters more than any single workout. Hulme’s systematic review of running injuries identifies training-error variables — sudden volume jumps, rapid intensity escalation, inadequate recovery — as the dominant injury predictors regardless of plan format 10Hulme A, Nielsen RO, Timpka T, et al. Risk and protective factors for symptoms and risk of injury among long-distance runners. Sports Med. 2017;47(5):869-86..
When marathon interval work goes wrong
The most common marathon-interval error is importing 5K interval volume and intensity into a marathon block. The runner gets faster at 5K and slower at the marathon because the M-pace volume that matters most is being displaced by VO2max work that doesn’t transfer cleanly to longer-duration, lower-intensity racing. The corrective: count weekly minutes at marathon pace and threshold pace specifically, not just “hard” minutes. The second-most-common error is too-frequent VO2max work in the build, producing the same fatigue cost as hard 5K training without the marathon-specific stimulus — the runner accumulates fatigue that compromises the long run and M-pace blocks where the actual marathon adaptation lives. The honest reading: marathon interval training is less varied than 5K and 10K interval training, and the difference is the point. The intervals that build a faster marathon runner are heavily M-pace-loaded; the intervals that build a faster 5K runner are heavily VO2max-loaded; mixing them is the most reliable way to get neither.
What Is Marathon Interval Training?
Before we look at specific speed workouts to try, it is helpful to discuss what we mean by speed work for marathon training.
“Speed work“ is an umbrella term that refers to any running workout you might do that is run faster than an easy run pace. Interval training is a specific type of speed work that involves running at a faster pace for a specific distance or time.
Most speed workouts include a warm-up, then the main speed interval section, and then a cool down.
Therefore, we can think of a speed workout as a training run that is more dynamic than just going out the door and running at a steady effort for the duration of your entire run.
For example, an interval workout for a half-marathon runner might involve 6 x 1,000 meters at a 5k pace.
While interval workouts are now commonplace in training programs for middle-distance and long-distance runners, they have only been widespread in running plans since the 1950s, after runner Emil Zatopek implemented this revolutionary style of training.11Billat, L. V. (2001). Interval Training for Performance: A Scientific and Empirical Practice. Sports Medicine, 31(1), 13–31. https://doi.org/10.2165/00007256-200131010-00002
Emil Zatopek’s training style helped him break 18 world records and win five Olympic medals, and most running plans today still rely on the concepts introduced by this middle-distance runner.
Why Is Interval Training Good for Marathon Runners?
Marathon runners often assume that they don’t need to do any interval training or speed workouts because they will be running continuously for 3 to 5 hours or more for their race and, therefore, do not need to work on running faster.
However, there are a number of important benefits.
Intervals:
- Build strength in your muscles, tendons, joints, connective tissues, and bones. When you are running faster, you are applying greater forces and stresses through your musculoskeletal system.
- Decrease the risk of injury by strengthening the structures mentioned above, and also because running at different paces helps vary the stresses placed on your body and the nuances of your running form. This decreases the highly repetitive nature of running tons of miles in a marathon training build-up, potentially decreasing the risk of overuse injuries.
- Help you feel more comfortable at your goal race pace.
- Increase your VO2 max by improving the delivery, extraction, and utilization of oxygen.
- Can improve your running economy.12Barnes, K. R., & Kilding, A. E. (2014). Strategies to Improve Running Economy. Sports Medicine, 45(1), 37–56. https://doi.org/10.1007/s40279-014-0246-y
- Help you stay sharp and fast for shorter races.
- Helps prevent boredom in training.
What Are the Best Interval Workouts for Marathon Training?
Choosing the best types of speed work for any given runner depends on your fitness level, where you are in your marathon build-up, your goal pace, and the overall architecture of the marathon training plan you have been following.
We have collected some of our favorite workouts for you to try:
#1: Yasso 800s
One of the most popular and classic interval workouts for marathon training is the Yasso 800s workout. The Yasso 800m workout is said to be a good predictor of your marathon finish time.
This marathon training workout was created by Bart Yasso, the former Chief Running Officer at Runner’s World and one of the most famous running coaches in early marathon training programs.
The goal of the Yasso 800s running workout is to build up to 10 x 800m at a running pace or finishing time where the minutes and seconds are the same as your goal marathon time in hours and minutes.
For example, if your goal time in the marathon is 4 hours,
Your goal pace for each 800m repeat would be four minutes, and you would take four minutes of recovery between each one.
In contrast, if you have a goal marathon finish time of 3:10, you would run each of the Yasso 800m repeats in 3 minutes and 10 seconds.
The recovery after each track interval is equal to the time it takes to run the hard intervals.
Early in your marathon training plan, you might start with just 4 to 6 Yasso 800s, but as you progress through your 12 to 16-week marathon training plan, you will progressively add additional intervals at goal pace until you can do 10 x 800m.
Many marathon runners and coaches swear by this interval workout and say that it is not only great for pacing and building aerobic fitness, but it also seems to be a decent predictor of your finish time on race day.
#2: VO2 Max Interval Workouts
Advanced runners or those looking to run a specific marathon goal pace can benefit from incorporating VO2 max interval sessions into their marathon training build-up.
These interval workouts involve running different distances on the track at your VO2 max pace in order to stimulate physiological adaptations that hopefully improve your VO2 max, running economy, and anaerobic capacity.
For example, you might do five repetitions (reps) of 1000m, which is 2.5 laps of the track, at 95% of VO2 max pace.
Jack Daniels, one of the most renowned running coaches, suggests that in the absence of knowing their true VO2 max, well-trained runners can use their 3k running pace or a running speed that they can hold for eight minutes as an indicator of their VO2 max pace.
If you are doing a HIIT workout at 95% of your VO2 max, this would roughly equate to a running pace you could hold for 15 minutes of all-out running.
Interval sessions for improving VO2 max should have intervals that take between three and six minutes for each of the reps.
Improving aerobic capacity will help you have a more efficient cardiovascular system for distance running, which can help you use oxygen more efficiently at faster running speeds.
This can improve your running economy and overall running performance for long-distance races.13Barnes, K. R., & Kilding, A. E. (2014). Strategies to Improve Running Economy. Sports Medicine, 45(1), 37–56. https://doi.org/10.1007/s40279-014-0246-y
If the goal is to build speed endurance, you can run the repetitions at a slower pace, such as half-marathon pace, and then take a shorter recovery jog between each rep.
#3: Short Reps
It can also be helpful to do speed workouts with shorter reps at mile pace or faster to train your anaerobic system.
A classic speed training workout for distance runners from the 5k to the half marathon or marathon includes 8 to 12 reps of 400m at mile race pace or 5 to 10 seconds faster than 5k pace.
#4: Fartlek Workouts and Road Running Speed Work
Aside from interval training on the track for marathon training programs, you can also incorporate fartlek workouts and tempo runs or threshold intervals on the roads or trails.
As a running coach, I work with many marathon runners who feel anxious running on the track for timed speed work.
High-intensity fartlek workouts (HIIT) and longer distance tempo runs can greatly reap the benefits of speed training without using the track.
You can also simulate race conditions with hilly courses while doing tempo runs or lactate threshold interval sessions on the roads.
The lactate threshold occurs around 83-88% of your VO2 max, so your lactate threshold training pace would be the pace you are running at 83-88% of your VO2 max according to your lab results or roughly the pace you could hold at max effort for an hour of running.
For most runners, the lactate threshold pace is about 15-20 seconds per mile (9-12 seconds per kilometer) slower than your 10k race pace, much faster than your half marathon pace.
Therefore, if you run a 45-minute 10k race, your tempo runs and threshold interval workouts should be run around 7:30-7:35 minutes per mile or about 4:39-4:42 minutes per kilometer.
#5: Long Runs With Speed Work
The long run will help you gradually build up your cardiovascular, musculoskeletal, and mental endurance for the marathon distance.
For beginners, the long run should always be run at an easy pace, without worrying about hitting your goal marathon pace or running fast. You are just building time on your feet.
However, experienced runners can use the long run as an opportunity to add in some faster pace work.
I have my experienced marathon runners add several miles at goal marathon pace in a long run or throw in a few intervals at 5k pace or VO2 max pace.
Doing a long run with some high-intensity speed work can help break up the monotony of running and to help you get used to running at your goal marathon pace when your legs are tired.
However, the long run is inherently very taxing for the body, even when you run at an easy pace.
Therefore, when you layer speed work into the long run, you put your body through a difficult training session.
This needs to be considered when planning your easy runs over the days following a race-pace long run or other advanced long run workouts.
#6: Sprint Training
Adding strides to the end of easy runs is also a good way to incorporate some short HIIT workouts and faster running without having to do full interval sessions, which are much more taxing for the body and mind.
Strides are essentially accelerations or sprints, so they help you work on your turnover and can help you improve your speed without needing significant recovery or rest days following this type of sprint training workout.14Koral, J., Oranchuk, D. J., Herrera, R., & Millet, G. Y. (2017). Six Sessions of Sprint Interval Training improves running performance in trained athletes. Journal of Strength and Conditioning Research, 32(3), 1. https://doi.org/10.1519/jsc.0000000000002286
In addition to these dedicated speed workouts, you should be doing easy runs to build your base and recover from the harder training runs, and you should have one long run per week.
Cross-training and strength training are also essential components for helping you reduce the risk of injuries and run faster.
Overall, interval training is a type of training that can benefit first-time marathon runners, experienced runners, and Olympic marathon runners.
Always warm up thoroughly and cool down after any speed training.
As your fitness level improves, you can incorporate shorter distances in your speed sessions at a faster pace combined with longer intervals at lactate threshold or half marathon pace to prepare you for race day.
Check out our marathon training plans for all levels here:
I have joined my local club who run speed sessions… this takes the effort of planning out of the equation and my commitment is to just turn up. They mix it up with some weeks being sets of 200 and some at 400 or 600 but they are usually totally about 3.5-4K ( with the option to not do so many sets on the way out for the less fit/newby’s). I have found my weekly tempo runs and longer runs are getting easier at the tempo pace… I guess my body is adapting for the better! Roll on Athens marathon!
What does 3x800m 8-9/10RPE mean???
it means you should run 800m repeats, three times, at a Rate of Perceived Exertion of 8 or 9 out of 10.
In the sub-3 hour marathon training plan the total weekly mileage doesn’t seem to add up right unless you interpret the 3x800m to mean 3 miles worth of 800m repeats (meaning 6x800m the way I’m used to logging workouts), along with the 1.5 mile warm-up and cool down. The same goes for the 4x800m and 5x800m weeks where the the mileage only adds up correctly if it is 4 or 5 miles worth of repeats. Is this the intention, or does it mean only 3 800m repeats? And if only 3, how does the remaining mileage add up to the total listed? Thanks for the clarification!
Hey Mark!
Remember that each of the intervals has a slow lap after each fast lap! That accounts for the missing mileage 🙂
Cheers,
Hi there, I’m confused after reading this article and this other one (https://marathonhandbook.com/yasso-800s/)
Do you recommend Yasso 800’s alike intervals but your colleague does not? I am targeting a sub-3h marathon and I usually do 800m intervals in my anaerobic zone but now I am unsure if I should do longer (1200m-1600m) intervals at threshold zone, or a little of both short and long intervals. My Tempo runs are already done at steady and near threshold paces from 30-75min. I’d appreciate any insights you could give, I enjoy your content very much. Thank you!