Should marathoners do sprint work?

If you’re a marathoner, incorporating fast-twitch sprint work into your training regimen might seem counterintuitive. However, contrary to popular belief, adding just five to 10 reps of 50-metre sprints to the end of your runs once or twice a week can significantly enhance your running efficiency and strength.

Integrating a small amount of sprint work can improve your neuromuscular co-ordination, leading to enhanced running mechanics and increased running economy. This economy that we speak of is especially beneficial during the later stages of a race, when fatigue starts to kick in and your form starts to deteriorate. Sprint work targets fast-twitch muscle fibres, helping bolster overall leg strength and power per stride, which will translate to your ability to maintain faster paces. 

Adding this little training hack into your routine could be the easiest path to becoming a faster distance runner. However, adding sprint training to your marathon build can come with risks, as it places considerable stress on muscles, tendons and joints. So without proper preparation or execution the risk of injury increases. Therefore, implementing a thorough warm-up and gradually progressing to the speed you’re trying to hit on your first few reps is imperative to mitigate these risks.

Despite the name, sprints don’t necessarily entail going all-out. Many runners, including sprinters, rarely reach race speeds during practice sessions, due to the taxing nature of maximal effort, which can elevate the risk of injury. Instead, sprint training typically occurs at around 60-80 per cent of your maximum speed.

If you’re looking for an alternative to sprints, short hills can also do the trick. These 30-second hill inclines can serve as an excellent way to add more speed and efficiency into your marathon preparation while enhancing strength and power.

Just because we are telling you sprint training is helpful, remember to not stray too far from the norm. It’s important to find a balance between sprint work and other essential components of marathon training, such as long runs, tempo runs and recovery mileage. Sprint sessions should not replace these foundational elements, but rather serve as a training supplement component to enhance your performance.