Types of Running Workouts for Marathon Training and How to Perform Them

Types of Running Workouts for Marathon Training and How to Perform Them 

Written by Kailey Lai, PRG Content Contributor, Senior, Biological Sciences, University of California, Irvine | Competitive Runner

Reviewed by Aaron Boike, PRG Co-Owner, B.S. Kinesiology| UESCA Certified Running Coach | UESCA Certified Ultrarunning Coach | UESCA Certified Endurance Sports Nutrition Coach | UESCA Certified Strength & Conditioning Coach | ACE Certified Personal Trainer

Published: September 24th, 2026

Training for a marathon requires more than just running more miles. Marathon training workouts can help you build endurance, improve your speed, and prepare your body for the demands of 26.2 miles. From long runs to intervals, each workout has a different purpose in your training. 

Here are five types of running workouts you should know when training for a marathon and how to perform them.

Long Runs for Marathon Training 

Long runs are one of the most important parts of marathon training. They help your body get used to spending more time on your feet while building the endurance needed to cover longer distances.

Most long runs should be done at an easy and controlled pace. You should feel like you could hold a conversation throughout most of the run. Depending on where you are in your training, your long run will gradually increase in distance as you get closer to race day.

How to Perform a Long Run: Start at a comfortable pace and focus on keeping your effort controlled throughout the run. Avoid starting too fast, especially when you still have several miles ahead of you. Use longer runs as an opportunity to practice your race-day hydration and fueling strategy.

Tempo Runs

Tempo runs help you become more comfortable running at a faster pace for an extended period of time. These workouts can improve your endurance and teach you how to maintain a challenging pace when your legs begin to get tired.

A tempo run should feel challenging but controlled. You should be running faster than your normal easy pace without feeling like you are sprinting.

How to Perform a Tempo Run: Start with an easy warm-up before increasing your pace. Hold a comfortably hard effort for around 15-30 minutes before finishing with an easy cooldown. As your fitness improves, you can gradually increase the amount of time you spend running at tempo pace.

Interval Workouts

Intervals are shorter periods of faster running separated by recovery periods. They can help improve your speed, running economy, and ability to maintain faster paces.

Interval workouts can be performed in many different ways depending on your training goals. You can run intervals based on distance, such as 400 or 800 meters, or based on time.

How to Perform Intervals: After warming up, run your interval at a fast but controlled effort. Follow each interval with an easy jog or walk to recover before starting the next repetition. A simple workout could include 6 x 400 meters with an easy recovery between each interval.

Hill Repeats

Hill repeats are a great way to build strength while also working on your running form. Running uphill requires more power from your legs and can help prepare you for elevation changes during your marathon.

You do not need an extremely steep hill to get the benefits. A moderate hill that allows you to maintain good running form works great. Looking for somewhere to perform hill repeats? Check out our guide to the best places for hill repeats in Minneapolis. 

How to Perform Hill Repeats: Find a hill that takes around 30-60 seconds to climb. Run uphill at a controlled but challenging effort before jogging back down for recovery. Beginners can start with 4-8 repetitions and gradually increase the number of repeats as their fitness improves.

Recovery Runs

Not every run needs to be hard. Recovery runs are short and easy runs that allow your body to recover while still getting in some movement and mileage.

The biggest mistake runners make with recovery runs is going too fast. These runs should feel comfortable and relaxed. The goal is not to set a personal record or push your fitness.

How to Perform a Recovery Run: Keep your pace easy enough that you can comfortably hold a conversation. Focus less on your pace and more on how your body feels. Recovery runs are especially useful the day after a long run or difficult workout.

How Do You Combine Marathon Training Workouts?

A good marathon training plan includes a combination of different workouts rather than doing the same type of run every day. Long runs build endurance, tempo runs help you maintain faster efforts, intervals improve speed, hills build strength, and recovery runs give your body time to recover.

The key is finding the right balance between hard workouts and easy running. Increasing your training too quickly or performing too many difficult workouts can make it harder for your body to recover.

Need Help From a Coach? 

From 5k to 100 mile ultramarathon, PRG’s coaching team has nationally certified coaches with experience to help you reach your trail running, road running, and cross country running goals. Book a free Run Coaching Consultation online at www.performancerungym.com/run-coaching