If you want to vary your routine and get around a marathon easier then why not try Fartlek.
The word itself is Sweedish and means speed play and you'll find that the training is just that.
Instead of running a set distance for a set length of time you 'play' with different running paces and different distances.
You do this until you feel you've completed the workout.
If you fancy a go, make sure you warm up first then
Jog gently for 5 minutes then pick a spot in the distance to aim for and a running pace.For example, this could be the next lamppost or phonebox, and you decide to run at 70% of your maximum speed until you reach it.
Reach your target at the speed you wanted to then reduce your speed back to normal and let your body find its natural pace again.
Pick a new object ahead and a different pace and do it.
Keep on repeating the process until you can achieve your distances at the pace you want and you feel you've had a proper workout.
By completing varying distances over varying times it helps work muscles and lung capacity that don't usually get worked when you stick to your normal pace.
By adding this to your routine it also helps to vary your sessions, keeping your interest.
On race day not only will you have stronger muscles but you'll have stronger lungs. For many people, adding Fartlek to their training has got them under that 4 hours barrier.
