Notes
Fri - Tempo run if your body is recovered and feeling good. If you are still feeling the lag, just get in miles, up to 8. Warm up for 15-20 min or so, then get to marathon goal pace (or intensity, rather) for 30 min. Think marathon. The goal pace should be 8:00! Remember that it won’t feel that difficult at the beginning, but it will be a grind towards the end. Keep in mind that this is the pace you will attempt to hold for 26 miles, so you need to get into a rhythm and stay relaxed. Really get the feel of the pace you want to try to run, and be realistic, no 7:40 pace! 15-20 min cool down afterward.