week. After tempo workouts, do not forget to give yourself a complete rest for 1-2 days.

Option number 7. Run fast and long

This option does not work for everyone and is the opposite of option #3. Meet Scott Strand, a fan of fast long-distance running. Recently, he was able to improve his marathon result by 4 minutes - his time was 2 hours, 16 minutes and 52 seconds.

During his training, he ran from 18 to 23 miles. And the last 9-14 miles he ran at a marathon pace and even faster.

Hard training at a fast pace over long distances was introduced into fashion by Khalid Hanouchi, the world record holder in the marathon. And if earlier it was considered important to stay on your feet for 2-3 hours, now many people prefer to take a high pace and run as fast as possible at the end of the distance.

Try to run very fast for the last 25% of your distance, gradually picking up your pace. At the end, you will most likely feel like a squeezed lemon, but this does not mean that you need to drive yourself like a racehorse. As a result, you will feel your pace and can gradually increase it.

You can try all 7 methods and in the end choose one or more that really help you improve your results. The main thing is that they really help you, not harm you.

Be careful, pay close attention to your inner feelings and you will definitely be able to run your first marathon or improve your results during the next one.