What is the best way to do speed work when training to run a marathon?

The most effective type of speed work for marathons are tempo or threshold runs. The speed is about 15-20 seconds slower per kilometer than your 10 kilometer race speed. Another way of describing this speed is 85-90% of your Max HR.

Work your way up to 40 - 50 minutes of tempo runs, once a week or once every other week (depending on where you are in your marathon training). Very effective. Some marathoners run up to 30 kilometers of these types of runs.

Jump rope workouts. If you are in Chicago, I know the best gym / jump rope club in town.

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