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In order to avoid the need to go faster I like to keep the work to rest ratio at 4:1 or 3:1. With such short rest it helps to keep all the levels in check (pace, heart rate, lactate, etc). I like intervals between 8001600m in length for most runners. I will start with shorter runs in the early stages of training to get the speed established and then lengthen it out to the longer intervals once they have the pace down. I dont think there is any one magical workout to shoot for. I often use progressive workouts from one week to the next and then repeat after a 4 Replica Chopard watches week training cycle. Examples for a new marathoner:Week 1: 8 x 600 92% w/ 1min restWeek 2: 6 x 800 92% w/ 90sec restWeek 3: 6 x 1k 91% w/ 90120 seconds restWeek 4: 5 x 1200 91% w/ 2min restI will then repeat this cycle again to look for improvement from the last month. You should look for a 12% improvement in speed. New runners may improve even greater since they havent done this type of work before.

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Experienced runners may improve slightly less. Start conservatively in your approach so not to be too sore the following day.Thanks Coach. For those of you training along with me for the NYC Marathon (82 days away), heres Mahons workout for this week: Monday: Easy, 8 miles at 7:18 min per mileTuesday: Intervals, 6 x 1,000m at 3:32 with 1:45 rest. Warmup/cooldown: 2 miles. Wednesday: Easy, 8 miles at 7:18 min per mileThursday: Replica Zenith watches OffFriday: Tempo, 2 x 2 miles at 5:47 min per mile with 3 min rest between the two sets. Warmup/cooldown: 2 miles. Saturday: Easy, 8 miles at 7:18 min per mile. Sunday: Long run, 16 miles. 10 miles at 6:43, 6 miles at 6:08 (yes, my friends, thats going to hurt...)Total: 55.7 milesOnward. —JUSTIN NYBERG