PUBLISHED 06/07/2007
Pace: Start about 45 seconds per mile slower than marathon goal pace and gradually speed up to finish right on marathon goal pace.
Pace-Plus: Run 20 to 50 seconds slower per mile than marathon goal pace.
Hills: Do 6 to 8 repeats of a 200- to 400-meter hill at tempo-run effort. Jog down.
Quality #1: 5 x 1000 meters at 5-K race pace with 2-minute rec. walk/jog.
Quality #2: 6 x 800 meters at 10-K race pace with 90-second rec. walk/jog.
Quality #3: Three sets: 1 x 1200 meters at 10-K race pace (1-minute rec.), 1 x 400 at 5-K race pace (3-minute rec.).
Quality #4: 4 x 1600 meters at 10-K race pace with 3-minute rec. walk/jog.
Quality #5: 8 x 800 meters at 10-K race pace with 90-second rec. walk/jog.
Quality #6: 400 meters at 5-K pace (30-second rec.), 800 at 10-K pace (90-second rec.), 1200 at 10-K pace (2-minute rec.), 1600 at 10-K pace (3-minute rec.), 1200 at 10-K pace (2-minute rec.), 800 at 10-K pace (90-second rec.), 400 at 5-K pace.
Quality #7: 2 x 1600 meters at marathon goal pace with 3-minute rec. walk/jog
