As I began to do more road races I would hear people talking about "speed work." I was a novice on the subject, but quickly educated myself. Speed work can take many shapes and forms. One of the most effective workouts is the so-called "Yasso 800's" named after Bart Yasso. The workout is simple and effective, and can help you reach any marathon goal.
The workout is done on a track and starts with an easy mile warm up. This is followed by a series of 800 meter intervals. The pace of the interval depends on your goal marathon time. Let's say, for instance, that your goal marathon time is 3 hrs 30 minutes. You should run the 800 meter interval at 3 minutes and 30 seconds. Recovery between repeats consists of an easy 400 meter jog. Start with 2 or 3 intervals and work up to 4-6 intervals. Finish the workout with an easy mile jog.
The workout is tough and should be done no more than once a week. It should be preceded and followed by a relatively easy run. If you are able to consistently hit your target pace during the intervals, you should be very close to nailing your marathon pace on race day.
Here is a link to read more about Yasso 800s.
http://www.bartyasso.com/800s
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