Where Your Dreams Become Reality
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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.
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