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Marathoning Start to Finish Pacing Guidelines
(<6 mi = 9:37)
(10 mi = 9:58)
(15 mi = 10:16)
20 mi = 10:28)
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"E" (Easy Pace Runs): 9:20/mile
"L" (Long Run Pace): 9:15-9:30/mile
"MP" (Marathon Pace): 8:30/mile
"T" (Tempo): 8:03/mile (20-25 min); 8:10/mile (40-50 min)
"SI" (Sustained Intervals): 7:52
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#1 track repeats 7:15-7:30/mile (5K pace or faster)

#2 tempo runs 7:44-8:15/mile (15-45 sec slower than 5K pace)
Regular runs should be between 8:25 and 9:10/mile pace.

#3 long runs 8:35-9:20/mile (30 sec slower than marathon pace)
Long runs = 1st mile at 9:25-9:50/mile, next 75-80% at 8:55-9:35/mile, and last 20-25% at 8:25-8:35/mile.
Recovery/stamina runs should be first 2 miles at 8:55-9:25/mile, from mile 2 to end of run 8:25-9:05/mile.

Marathon Maniac #1157! | ATHLINKS.COM | ACTIVE.COM | Half2Run.com

2007 miles | 2008 miles | 2009 miles | 2010 miles

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