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Tabata As Part of Marathon Training?

by Gabrielle Miller
(San Francisco, CA, USA)

I Run To Be AB FAB !

I Run To Be AB FAB !

As a distance runner preparing to do 26.2 #2, I wonder whether Tabata would really be beneficial? Yes, I am looking to increase my speed overall to qualify for the Boston Marathon (I'll need to run a 3h:45min race, or 8:34 avg. min/mile pace), but obviously sprinting is not really part of a marathon.

Compared to other forms of longer, less intense interval training (say Mile repeats or Yasso 800's), does anyone have experience integrating the Tabata protocol into their marathon training, and if so, how did it go and what tips do you have?

Thanks for whatever advice you can share.

Absolutely fabulously yours in health,

Gabrielle Miller
Ab Fab Fit

Comments for Tabata As Part of Marathon Training?

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leg strength
by: Anonymous

I use tabata on the leg press machine at the gym. I never tried as a running workout though. your leg muscles and joints will be stronger for the pounding off the marathon. You're better off running mile repeats to help your marathon time. i just ran a 3:00:44 for the marathon. hope this helps

YES
by: Anonymous

The previous answer is obviously coming from a novice. YES, you should absolutely do some weight training and doing it in the form would be an excellent addition to you marathon training. It will help increase your time as well as help reduce your risk of injury. Make sure you are adding in speed training with your running regiment too. Good luck!

Tabata As Part of Marathon Training?
by: hiit man

Yes, but perhaps for a reason your not thinking of. When your exhausted and you've been training tabata you have the ability to call on your body to perform at high level after a recovery period. In your case, a recovery period may be a mile, idk? your body will be used to operating in an exhausted state and therefore, your "kick" or final push to the finish line will be awesome! your feel the difference, i promise.

Tabata As Part of Marathon Training?
by: Anonymous

The obvious know it all above forgot the main reason why Tabata training would benefit a marathon runner.Because your body would be used to training in that per-exhausted state when it came time for your final push or "kick" that's when you'll see the training kick in. You condition your body to "bounce back" and perform at a high level after a recovery time.

Tabata and HIIT excellent for distance running
by: Crossfitter and marathoner

There are several studies showing the HIIT style workouts are excellent for training for distance running. HIIT pushes your Vo2 max up so your ability to maximize your oxygen use improves. You train your body to run at a higher speed or steps per minute, and this can help improve your pace. HIIT will help with your ability to push yourself, as you have pushed your body doing hard during HIIT workouts. The Bill Phillips 20 minute interval workout is excellent when used with more traditional marathon training programs, just substitute it once or twice a week instead of doing short runs. Any HIIT program will help you, and they are shorter and easier to work in a busy schedule and very effective.

Words from an authority NEW
by: jockdoc

I am an experienced marathoner (2:41:40 PR) and exercise physiologist (Ph.D.) and have coached several people for several marathons. Tabata-style HIIT would not be advised for most marathoners. None of the elite marathon runners use it, and it is training a metabolic system (ATP-CP that is unimportant to marathon performance. The person stating the mile repeats was on target- despite what the other "guy" said. The finishing kick in a mile race or 800 would benefit from Tabata training but I don't see the point of that in a marathon unless you are Olympic grade. Anything shorter than a 400m interval will not serve a marathoner effectively.

Stay with a good periodized Base-Sharpen-Peak program, and look up Dr. Phil Maffetone or the Lydiard methods (even Galloway) for marathoning.

Words from an authority NEW
by: jockdoc

I am an experienced marathoner (2:41:40 PR) and exercise physiologist (Ph.D.) and have coached several people for several marathons. Tabata-style HIIT would not be advised for most marathoners. None of the elite marathon runners use it, and it is training a metabolic system (ATP-CP that is unimportant to marathon performance. The person stating the mile repeats was on target- despite what the other "guy" said. The finishing kick in a mile race or 800 would benefit from Tabata training but I don't see the point of that in a marathon unless you are Olympic grade. Anything shorter than a 400m interval will not serve a marathoner effectively.

Stay with a good periodized Base-Sharpen-Peak program, and look up Dr. Phil Maffetone or the Lydiard methods (even Galloway) for marathoning.

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