Where Your Dreams Become Reality
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Poster: Dick Doobey
Subject: RE: Aiming to run 2.24 for Marathon - what pace should my long runs be?
I'm a big proponent of alternating weeks.
Week 1 would be a hard long run, 18-22 miles at 5:45-6:00 pace, next week would be more comfortable, maybe start around 7:00 pace and ease it down to 6:20-6:30 towards the end.
As others have already said, the last few miles will to totally different than anything you've experienced as a runner, and preparing your body to run on fat for as long as possible (or a better ratio of fat and glycogen) is really important.
Some marathon-speficic long runs and tempos in the 8 weeks before the race will be critical to develop your fat burning capabilities. Things like a 30 miler with 20 at a comfortable/slow pace followed immediately by 6-10 miles @ race pace will help with this, but I'd do a couple of runs building up to this.
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