marathoners first timer…aiming to do better than finish…
run 1-intervals
5×1km with 400m of jogging recovery
run 2-tempo
7km at mid tempo pace or slightly slower than 10km pace
run 3-long run
32km at slower than projected marathon pace of marathon pace+37 sec/km . do for distance
½ marathon
run 1-intervals
2 x 1200m (2:00 RI) at abt 5km race pace.
4 x 800m (2:00 [...]
