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Post by baldisbetter on Aug 17, 2007 7:36:45 GMT -5
I always struggled in the last 5k of the Marathon. So I picked this up on Let's Run today. I might give this a shot on a couple of the mid week mileage days.
AM: 12 mile run with first 6 @ 85% and last 6 @ MP.
PM: 12 mile run with first 6 @ 85% and last 6 @ MP.
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Post by frojoe23 on Aug 17, 2007 11:57:31 GMT -5
Rob, that makes for one very tough day, but if you can do it - you will definitely be ready to push at the end of a race. Personally, that is why I do my long runs quick. I try to build the speed gradually over the length of the run to where you get down to marathon pace for the last 4 - 5 miles all of the time. If you do 20 miles, start at about 1:30 above marathon pace and cut it down to where you start the second half of the run within about 40 seconds of goal time and just try to average the last 5 at around marathon pace. But if I want to hit 5:25/mile and on a long run I only run low 5:30's that is a success because on a day with thousands of people around you and in race conditions that time will drop significantly especially if you latch onto a good group.
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