Notes
2:40:54 20 miles
So, a generic long run for someone who's goal marathon pace is 7:00 per mile might be that the first 12 miles of a long run will be at 7:30 to 8:00 per mile, then the pace over the last 6 miles will average 7:00 per mile with the last couple of miles at 6:15 to 6:30 pace and the last 400 meters very fast. Believe me, this is a tough run so you will need to get mentally and physically prepared.
*If my goal is 8:00 per mile, the first 12 miles of a long run will be at 8:20 to 8:40 per mile, then the pace over the last 6 miles will average 8:00 per mile with the last couple of miles at 7:20 to 7:40 pace and the last 400 meters very fast
In the fast finish long run, start by running just the last three to five miles fast and on each successive fast finish long run, increase the distance of the fast part so that 3-4 weeks before your marathon, you run a 20-22 miler with the last 9-12 miles averaging marathon race pace. (NOTE: I find that jumping into a half-marathon as the last part of your final few fast finish long runs is a great way to get these runs in with the support you will have in the marathon itself.)