Mile Marker - Incline % - Speed Setting - Pace per mile:
3.0-3.7 - 3% - 7.6 - 7:53
3.7-4.7 - 1% - 7.5 - 8:00 (my marathon goal pace)
4.7-5.0 - 6% - 6.8 - 8:49
5.0-6.4 - 1% - 7.5 - 8:00
6.4-6.8 - 4% - 7.3 - 8:12
6.8-7.4 - 1% - 7.5 - 8:00
7.4-7.8 - 6% - 6.8 - 8:49
"I did the hill schedule two times during the 20 mile run. The first time beginning at mile 3 and the last time at mile 15, when I knew it would really be a challenge.
From mile 7.8-mile 15, I ran between an 8:12 and an 8:19 pace on 0% incline to simulate downhill as much as possible."
This is what the hill workout looked like the 2nd time:
Key:
Mile Marker - Incline % - Speed Setting - Pace per mile:
15.0-15.7 - 3% - 7.6 - 7:53
15.7-16.7 - 1% - 7.5 - 8:00
16.7-17.0 - 6% - 6.8 - 8:49
17.0-18.4 - 1% - 7.5 - 8:00
18.4-18.8 - 4% - 7.3 - 8:12
18.8-19.4 - 1% - 7.5 - 8:00
19.4-19.8 - 6% - 6.9 - 8:41 (I increased the speed a little to push it on this virtual "Heartbreak Hill."
19-8-20.0 - 1% - 7.6 to 7.7 - 7:49-7:53
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