Question: What type of speed training will help?
Answer: the type of speedwork that has helped my runners the most is a form of interval training called “mile repetitions.” The training format is detailed in Running – A Year Round Plan and Galloway Training Programs. Once the muscles are warmed p, each timed mile is run 30 seconds faster than goal pace, followed by a 5 minute rest interval of walking and/or jogging. Starting with 4-mile repetitions, the number is increased during each successive workout to a maximum of 14 (7 for a half marathon). These workouts are done on non-long-run weekends – in most cases the weekend after the long run.
Learn More about Marathon Training and more in Jeff’s Book Galloway’s Marathon FAQ, Running – A Year Round Plan and Galloway Training Programs at