Where Your Dreams Become Reality
You are reporting the following post to the moderators for review and possible removal from the forum|
Subject: RE: Aiming to run 2.24 for Marathon - what pace should my long runs be?
I am a big proponent of cut down long runs. What I used to do 2 or 3 times before a marathon was this:
40k at a moderate pace (for me this was 4:30/k) followed by 10k hard (3:30/k) (I should look these up, I might have my paces wrong... it's late) I ran 2:27.
This was a variation on a workout I read that Bordin did (although, obviously much faster than I, he did 4/k and 3/k) but after I did a few of these, I never bonked or slowed significantly at the end of a marathon again. For you, maybe do 4:20 for the 40k and 3:20 for the 10k. Once you've run 50k like this, you'll never have doubts or trouble at the end of a marathon again. You easily have the fitness to run 2:24 - I'd say that 50 minute 10 miler should get you under 2:20 if you have a good race - you just need to race up to your potential.Workouts like the above will help ensure that you do.
Hit the submit button below if you want us to review the post. If you feel this is urgent or want a reply, email us at email@example.com about the post and please include a link to the thread the post is on and what page number/post on that page it is