8:53 average pace. Prescription for a slow pace: Eat 3 wheat pancakes with peanut butter and sugar-free syrup, drink a glass of milk, then immediately go for a run. Started out at a pedestrian 9:30 pace and sped up at the end to beat the 9:00 girl. Found a marathon training schedule from a 2004 Runner's World article. I like it. I think I will start it on Monday. Mileage will be 52-70 per week. This schedule addresses my weaknesses. It focuses on two key workouts each week with the rest of the mileage filled in with easy running. My tentative goal is a 3:15 marathon in April. What do you guys think?
Paces: Tempo 6:52--Marathon Pace 7:25, steady pace 8:09 | week | % weekly mileage | key workout 1 | key workout 2 | | one | 75 | 3x1.5 miles at tempo pace, with a steady half-mile recovery between repeats | Steady long run of 13 miles (at 10% slower than MP) | | two | 85 | 2x2 miles at tempo pace, with a steady half-mile recovery between repeats | Progression long run of 16 miles | | three | 95 | 4-mile tempo run | Steady long run of 15 miles (at 10% slower than MP) | | four | 75 | 3x2 miles at MP, with a steady half-mile recovery between repeats | 5-K or 10-K race or time trial | | five | 100 | 3x2 miles at MP, with a steady half-mile recovery between repeats | Progression long run of 18 miles | | six | 75 | 3x2 miles at MP, with a steady half-mile recovery between repeats | 15-K or half-marathon race | | seven | 90 | 3x2 miles at tempo pace, with a steady half-mile recovery between repeats | Progression long run of 20 miles | | eight | 100 | 5x2 miles at MP, with a steady half-mile recovery between repeats | Steady long run of 16 miles (at 10% slower than MP) | | nine | 75 | 3x3 miles at MP, with a steady half-mile recovery between repeats | Progression long run of 22 miles | | ten | 100 | 2x4 miles at MP, with a steady half-mile recovery between repeats | Steady long run of 18 miles (at 10% slower than MP) | | eleven | 85 | 2x3 miles at tempo pace, with a steady half-mile recovery between repeats | 15 miles, with last 8 to 10 miles at MP. Note: Do this run early in week 11. | | twelve | 50 (not counting the marathon) | 8 miles, with last 3 miles at MP | M |
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