Tinman wrote:Warm up for two miles, run 10 miles as fast as possible, divide your time by 10 and then add 7% to that time. That will be very close to your marathon time. For example, if you time trial 10 miles in 60 minutes, divide it by 10 to get 6:00 pace per mile and then add 7% to get 6:25, then you can run a 2:48 marathon.
I don't like to read a lot of Tinman's writing, but I think this particular nugget is bang on. Coupla years ago when I ran a hair under 2:45, I had managed something like 58 minutes (all out) for a hard 10 miler in training, which jives pretty close with his example.
Keith Stone, what you smoking, man? 2 x 10k @ HM pace as a workout?!?!? You serious? Why not just race the frickin' HM, or maybe that's what you were trying to say...?