Give me 9-12 miles challenging marathon workout

ok

warm up for a couple of easy miles

run at a brisk pace but try not to go over the edge where you start breathing real heavy (if you do, back off)

keep this pace up for 12 miles...this is a challenge because most runners need a time goal to a run steady effort instead of listening to their body. Repeat this workout many times between now and your marathon until you can feel the proper pace and hold it steady for 12 miles. These steady states are best way to improve your running economy.

you should also be doing some longer runs, of course (some of these need to be easy paced)

another workout after you have mastered the steady run is

5-10 X 1 mile (this can be done with shorter rest 1:00 or longer rest 3-5 depending on how hard the effort is for you on that given day).

another good workout is 3 X 3-4 mile tempoish type runs.

but ultimately no hero workouts are going to get you fitter than just patiently developing your steady stating ability (the first suggested workout)

2 or 3 mi WU, 6 mile cutdown (6:36; 6:26; 6:16; 6:06; 5:56; 5:46 -- no rest), 2 or 3 mile CD.

2 or 3 mi WU, 6 mile alternating tempo (6:06; 5:55; 6:06; 5:55; 6:06; 5:55 -- no rest), 2 or 3 mi CD.

10 x mi starting at MP and progressing down to about 30 sec faster than MP with 90 seconds rest between reps.

Run 9 to 12 miles at your hoped for marathon pace or faster.

5x 2 miles at MP - 20 seconds

Or

3x 3 miles at MP - 20 seconds

400m jog between

Non-Long Run Stuff- a lot of work at threshold- 15 x 1km (1:00 rest), 8-10 x mile (1:00 rest), 4-5 x 2 miles (2:00 rest), 3 x 3 miles (3:00 rest), 4-3-2-1 x mile(s) (4:00-3:00-2:00 rest), etc

In the long run- a lot of work at GMP- 8-16 straight at GMP, 18-22 miles w./ 4-6 @ GMP towards the end, alternating miles @ M & @ M + 1:00, 3 up, 4 @ M, 6 run, 4 @ M, 3 down, etc