Looking to run a marathon in two weeks, at the end of an 18 week cycle, trying to gauge what my target should be. Here are some of my key workouts:
>13.1 miles - 1:27:27. Felt somewhat drained afterwards, probably could go another 3 miles at this pace (6:40/mile).
>18 miles - avg of 7:17, last 10 were at ~6:55 pace. lt like I could keep going after (eg, not particularly tired).
>20 miles - avg of 7:28 pace, going out I averaged 7:45/mile, coming back I alternated miles between 6:45/mile and 7:20/mile. Felt like I could keep going after (eg, not particularly tired).
>Did a lot of tempo runs (1 per week) at ~6:35/mile pace. Tempo runs were up to 10 miles. Usually felt pretty good throughout the tempos.
>Did a number of longer intervals (up to 2x3 miles) at 6:10-6:15 pace. Completed most of them without too much of an issue. Had one failed workout where I intended 4x1.5 miles and just didn't have it that day.
I averaged 65 mpw over the previous 18 weeks.