specific marathon training to break the monotony in its preparation

Preparing for a marathon requires dedication, perseverance and a structured plan. However, repeating the same exercises week after week can lead to boredom, mental fatigue and even performance stagnation. To maintain motivation and keep improving, it is essential to incorporate variety into your training. Here are some specific marathon exercises that will help you develop different energy systems, improve your performance and avoid monotony.

Progressive long shots

Instead of making all the long buds at the same steady pace, try a Progressive long shot to simulate the conditions of the race.

how to do:

  • Make the first half at a comfortable pace (zone 2).
  • Progressively increase the pace in the second half, finishing the last miles in the rhythm of a marathon or a little faster.

Why it works:

This training teaches your body to stay strong, even with fatigue, preparing for the last kilometers of the marathon.

Mixed training: time + intervals

Combining time training with intervals improves aerobic strength and speed.

how to do:

  • Heating: 15 to 20 minutes of smooth running.
  • 20 minutes for the rhythm of the rhythm (demanding, but sustainable rhythm, around the rhythm of the half marathon).
  • 4 x 800 to 5 km of rhythm, with 90 seconds of rest between repetitions.
  • Cooling: 10–15 minutes of smooth running.

Why it works:

Time work improves resistance, while intervals increase speed and efficiency. This combination helps you to maintain a good pace in the final stages of the marathon.

Long shots with quick finish

Adding a quick finish to your long shot develops mental and physical resistance.

how to do:

  • 75% of the shooting at an easy pace.
  • Raise the pace for the last 5 to 8 km, running in a marathon or a little faster.

Why it works:

Simulate race day fatigue and train your body to maintain good shape and speed when you are already tired.

Inclinations for resistance and efficiency

Tilt training is usually underestimated in marathon preparation, but is critical to improving the race’s economy and strength.

how to do:

  • Look for a moderate slope (200–400m long).
  • elevates it to a strong, controlled effort.
  • Go down running or walking to recover.
  • Repeat 6 to 10 times.

Why it works:

The inclinations develop the strength of the legs and improve the efficiency of the race, which results in a better performance on flat terrains.

Training with rhythm changes

Marathons don’t always run at a steady pace. There are often changes in pace due to provisioning, irregularity or career strategy. Practicing these changes will help you manage them better on the day of the test.

how to do:

  • Heating: 15 to 20 minutes of smooth jogging.
  • 60–75 minutes for the marathon rhythm, adding a 30 seconds of acceleration every 5 minutes (with a 10k rhythm).
  • Cooling: 10–15 minutes of smooth running.

Why it works:

This training teaches your body to recover, keeping the pace of the race, a fundamental skill to deal with changes in rhythm in the marathon.

Keep your training varied and effective

Breaking the monotony of training does not mean losing progression. By embedding these exercises into your plan, you will improve your motivation and performance on race day. Try to include one of these exercises every week and you will notice the difference.

Looking for a structured plan with an integrated variety? Test trainerplan And keep your preparation for a fresh, effective and motivating marathon.