Are you interested in becoming a Java developer but don’t know where to start? Look no further. In this article, we will introduce you to the ultimate free Java developer training ... The primary elements of marathon training are: Base mileage. Build your weekly mileage over time, running three-to-five times per week. The long run. Do a long run every 7–10 days so your body can adjust gradually to long distances. Speed work. Practice intervals and tempo runs to increase your cardio capacity. Nov 1, 2022 · Beginners should start training 20 weeks out from the race, says Andrew Kastor, coach of the Asics Mammoth Track Club in Mammoth Lakes, California. This 4.5-month-long training cycle builds... Meditation has been practiced for centuries and is known for its numerous benefits, including stress reduction, improved focus, and increased self-awareness. Meditation is the prac...Sep 27, 2023 · Anyone can carve out 6 hours! 20 weeks = a 5 month half marathon training plan, which gives beginners more time to build their endurance base . This means you gradually work your way up little by little, and leads to less chance of quitting out of frustration that you “can’t do it.”. Beginners Marathon Plan 16 week training plan with 16–44 miles per week. 3 days of rest, 4 days of running. by The Runner's World Editors Published: Aug 17, 2015Runners who can run 10k and are looking to finish their half marathon without an ambitious time goal. Length: 11 weeks. The focus is not on speed but on gradually – and safely – building that mileage up. Weekly Schedule: 4-5 days of running per week, cross-training 1-2 days, and at least one rest day.This 32 Week Beginner Marathon Training Schedule is one of THE most popular training plans on this site! Runners love it as it is ideal for those who need a little more time when training for a marathon. This printable marathon training schedule comes in both miles and kilometers. A lot of marathon training programs are about 16-20 weeks in length.The plan is designed to help you get from a solid running base to crossing the finish line of a full marathon in 16 weeks. This plan includes 4 run workouts each week with optional cross-training days on Wednesdays and Sundays. Mid-week runs range from 20 minutes to 90 minutes. Weekly long runs range from 8 miles to 20 miles.This is a 16 week marathon training schedule for beginner marathoners that is focused on building endurance. As previously mentioned, there are no "fancy" workouts such as interval training, tempo runs, hill repeats etc. although these can definitely be added in if you are more advanced and this isn't your first marathon.The Long Run. No other workout can bring such enormous drops in time for the half marathon than this. A 20 week half marathon training plan should have a mixture of faster paced long runs. For example, let’s just say you want to break 2:00 for the half-marathon. This means you need to hold 9:09 per mile for 13.1 miles.An 18 week marathon training schedule should be long enough to get you ready for your marathon. I recommend preparing for at least 12 weeks, but preferably longer; 16 to 18 weeks of specific marathon training has always worked well for me.. 18 weeks of marathon training is enough to make the necessary adaptations to your body’s needs …Anyone can carve out 6 hours! 20 weeks = a 5 month half marathon training plan, which gives beginners more time to build their endurance base . This means you gradually work your way up little by little, and leads to less chance of quitting out of frustration that you “can’t do it.”.Are you passionate about bicycles and have a knack for fixing things? Becoming a bicycle mechanic can be a rewarding career choice. However, like any profession, it comes with its ...Basic 20-Week Marathon Training Schedule. Below is a basic 20-week marathon training schedule that avoids the common mistakes discussed above. It features more volume than a typical beginner ...By following this easy 12-week half-marathon training schedule, you will be well on your way to finishing your first 13.1! Pre-training Requirements. Before you jump into this plan it is important that you have a bit of a base first. If you aren’t properly prepared before starting, you greatly increase the chances of injury.May 25, 2023 · Week 1. Here we go then! In these early weeks it’s almost as important to be nailing the core strength workouts on the plan as it is the running. You’ll need a strong body to handle the rigors of the running to come. Monday. Run 34min: 10min run and 2min walk, repeat three times until target time hit. Tuesday. In stock. $9.99. ADD TO CART. This downloadable 16-week beginner marathon training plan will help you cross the finish line of your first marathon fit and injury-free. It is geared for those who have run for at least a year, three to four times per week on average. Each week features four days of running at an easy pace, a long run, and two ...Plan Description. Our 12 Weeks Half Marathon Training Plan is a great plan for runners who have some short-distance experience, or perhaps are a little rusty and need to blow off the cobwebs prior to their half marathon! It is a compressed version of our 16 week half marathon plan, and also includes the option of switching out a training run ...Are you passionate about bicycles and have a knack for fixing things? Becoming a bicycle mechanic can be a rewarding career choice. However, like any profession, it comes with its ...Our home for all things marathon-related: here you can find all our guides, free-to-download training plans, tips, and strategies for your next marathon – we cover all ability levels! 26.2 miles is a serious distance that requires specific training. To that end, we’ve made it our goal to become the home of marathon training online – and ...Are you ready to run your first marathon? Hal Higdon's Novice 1 Marathon Training Program is designed for beginners who want to finish strong and injury-free. Download this printable PDF guide and follow the 18-week schedule of …May 25, 2023 · Week 1. Here we go then! In these early weeks it’s almost as important to be nailing the core strength workouts on the plan as it is the running. You’ll need a strong body to handle the rigors of the running to come. Monday. Run 34min: 10min run and 2min walk, repeat three times until target time hit. Tuesday. 13-Sept-2021 ... Want more Marathon training? Download The Daily Run App: https://tre.onelink.me/I8YZ/3eb5fc43 Need some advice on where to start when ...This 12-week training schedule is perfect for a beginner runner and a first-time half-marathoner. To start this plan, you should have been running for at least two months and should have a base mileage of about eight to 10 miles per week. If you prefer a run/walk program, try a run/walk half-marathon training schedule.It’s estimated that it takes the average beginner about 17 weeks of training to get themselves mentally and physically primed for a marathon. With good health and the right preparation – plus hundreds of hours and kilometers logged on your fitness tracker – you’ll likely run 42.2 km in around four hours ( the world average marathon time across all …14-Aug-2021 ... Join The Running Channel's Sarah as she begins her marathon training plan. Take a sneak peek into her week, everything from her runs to her ...You should also include long runs in your marathon training plan. These runs should be done periodically throughout your 10-week program and progress in length as you get closer to the event. Long runs help build up endurance to handle the physical strain of running 26.2 miles on race day. Finally, taking regular rest days between your intense ...Marathon Venture Capital in Athens, Greece has completed the first closing of its second fund, reaching the €40 million / $47 million mark. Backing the new fund is the European Inv...20-Week Marathon Training Plan for Beginners | runningbrite. Running a Marathon. Running a marathon is an impressive feat of endurance, strength, and perseverance. For most people it …This is a 12-week marathon training plan and much like our other marathon training schedules, the plan is structured so that you do several runs a week, of different durations and intensities. In this 12 …Apr 10, 2023 · Threshold workout: Warm up and cool down 1 mile (2 km), 15 minutes at tempo pace. Rest. Long run at an easy pace: 6 miles (10 km) with the last 2 miles at your goal marathon pace. Cross- training: 45-60 minutes. Fartlek Workout: 4-mile run (7 km) with 10 x 60 seconds hard. Distance run: 4 miles (7 km) at an easy pace. Mar 2, 2017 · Break 4 hours. This is for a consistent runner used to regularly working out four to five times a week. The 16-week plan starts off with a 10-mile week and builds up to a 48-mile week, with your ... Download The 20-Week Beginner Marathon Training Plan For Free: Open the Google Sheets version of this plan. ( File > Make A Copy) to create your own version. Open this plan as a PDF – miles version. Open this plan as a PDF – km version. Open the Guidance Notes that accompany this plan (PDF) Mar 2, 2017 · Break 4 hours. This is for a consistent runner used to regularly working out four to five times a week. The 16-week plan starts off with a 10-mile week and builds up to a 48-mile week, with your ... Run Less, Faster method — 3 runs per week. Hanson method — Shorter long runs, high volume focused on intensity. Galloway method — Run-walk method. Hal Higdon — Light on speed work, encourages cross training. LHR method – Focus on building base and maintaining hormonal balance, fat burning.Our FREE downloadable 12-week half marathon training plan pdf (printable) COMPANION GUIDE for this 12-week training plan. With this guide, you’ll have all the information you need to start your half-marathon journey and achieve your goal of crossing the finish line. This is me, enjoying that feeling of finishing a half marathon …Administrative officers assist government agencies or companies with all types of agency or office management duties. They facilitate and coordinate operations such as employee tra...Plan Description. Our 12 Weeks Half Marathon Training Plan is a great plan for runners who have some short-distance experience, or perhaps are a little rusty and need to blow off the cobwebs prior to their half marathon! It is a compressed version of our 16 week half marathon plan, and also includes the option of switching out a training run ...14 week training plan with 17–26 miles per week. 3 days of rest, 3-4 days of running. ... Monday, Day 1 · Rest Welcome to week one of Runner's World's half marathon training plan for beginners.Dec 7, 2020 · And remember, leave your comments and questions below and happy marathon training! If you feel that making the jump to the couch to marathon training plan is too much, then feel free to check out my other beginner’s plans: The couch to 5K plan; The sub 4 hour marathon pace training plan; The couch to 5K treadmill plan; The couch to 10K plan Training Schedule. Tips for Race Day. This six-week 5K training program is designed for beginning runners or run/walkers who want to build up to running a 5K (3.1 mile) road race. This training schedule starts as a run/walk program and gradually builds to a continuous running program. You should have some basic experience running and be in …So. You want to run a marathon. First of all, congratulations! Second of all, it's time to get to work. The thought of pounding the pavement for 26 (.2) straight miles can feel nothing short of overwhHiring a professional running coach can cost anywhere from $100 to $400+ a month. One of the most important things that coaches do is tell you when you’re being—frankly—stupid. I know, I know, I tell my kids not to say that word but when you’re training for a marathon, it’s easy to be stupid.Week 1-2: Foundation Building · Day 1: 3 miles at an easy pace · Day 2: 2 miles with intervals (run 0.5 miles at a moderate pace, then walk for 1 minute; repeat) ...This 16 week beginner half marathon training plan includes four runs per week. The weekly mileage starts at approximately 9 miles and peaks around 25 miles. The week is broken down as follows: Mondays – Easy run. Tuesdays or Wednesdays – Variable* (easy runs, fartlek runs, or paced runs) Thursdays – Easy run. Saturdays – …7. Peak, Then Taper. It might surprise you to learn that your half marathon training should peak 2 weeks before your race. In other words, your longest long run should be exactly 14 days before your race – after that, you gradually wind down your training. This wind-down period is called the half marathon taper.Threshold workout: Warm up and cool down 1 mile (2 km), 1 x 15 minutes at tempo pace. Rest, 30-min cross training, or easy run: 4-5 miles (7-8 km) and 4 x 75m …Mar 2, 2017 · Break 4 hours. This is for a consistent runner used to regularly working out four to five times a week. The 16-week plan starts off with a 10-mile week and builds up to a 48-mile week, with your ... During marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nutrition you need to keep you strong and ...Rest. Threshold workout: Warm up and cool down 1 mile (2 km), 2 x 10 minutes at tempo pace with 90 sec rest. Easy run: 4-5 miles (7-8 km) and 4 x 75m strides. Long run: 15 miles (24 km) Cross training: 45-60 minutes. Speed workout: Warm up and cool down 1-2 miles (2-3 km); 5 x 1,200m at 5k pace with 200m jog.Strength Training: After a 10-minute warm-up, spend about 20-25 minutes doing lower body and core strengthening. Interval Workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 200 meters. For example, 6 x 400 would be six hard 400s, with a 200-meter recovery in between.If you are a beginner runner, training for a 5k can take quite a few weeks.. It takes time to build up your cardiovascular endurance and leg strength so that you can run 5k without stopping. Physiological adaptations take time, and you must gradually progress to the distance you run to reduce your risk of injury.. Most Couch-to-5k training plans, …Run #1 – TR: 2 miles easy pace for warm-up, 2 miles at tempo pace, 1-mile cooldown (advanced runners: 3–4 miles at tempo) Run #2 – IR: 10-minute warm-up, 5 x 800m at 10K pace with 90-second recovery in between, 10-minute cooldown. Run #3 – LR: 11 miles at TMP (target marathon pace) + 30 seconds/mile. Run #4 – ER: 4 miles.Go to the Chart Design tab and click Select Data. First, use the dropdown menu to select Connect data points with line. Next, add a new series using the plus button. Copy and paste the text in the field Horizontal (Category) axis labels and add it to Series2, then do the same with the text in the field labeled Y values.Train and run a marathon with this free 18-week guide from a certified running coach. Beginners to experienced runners can follow the training plan. ... are scheduled on Mondays and Fridays.03-Dec-2021 ... If you feel you're too busy for marathon training, check out this three runs per week marathon plan. This beginners marathon training plan ... Learn how to train for your first marathon with this 18-week program that builds from 6 miles to 20 miles, with long runs, rest, cross-training and walking. Follow the instructions and tips from the author, a former marathoner and coach, and get personalized feedback and charts. Running and endurance coach, Tom Craggs, has put together a marathon training plan to help you reach your goal. A 4:00 marathon is approximately 9:00mins/mile. To break 4:00, you should eventually ...Therefore, we provide a free 3-month marathon training plan and a bonus 4-month training schedule. Both schedules peak with a 20 mile run before the taper. We think it’s helpful to run a 20-miler several weeks before the race, however, it’s not required. Related: 12-Week Dumbbell Workout Plan (PDF) and GIFs of the 49 Best Exercises.If you need more time to build up to running 5 miles, check out our beginners’ training plans for 5Ks and 10Ks in the Runstreet Training Center . This 16 week marathon training plan will take you from running 5 miles up to 20 miles. The program builds miles gradually to help prepare you to run 26.2 miles. The program has a weekly long run ...Train and run a marathon with this free 18-week guide from a certified running coach. Beginners to experienced runners can follow the training plan. ... are scheduled on Mondays and Fridays.Feb 5, 2023 · Take 6 to 8 ounces of fluid every 30 to 35 minutes, and ideally 100 to 120 calories of energy intake within the same period. Monday: rest day (no running); optional aerobic cross-training such as swimming or stationary biking for 55 to 65 minutes. Tuesday: Run easy for 45 minutes with 8 x 100m strides to finish run. Marathon training plans and tips for both beginners and advanced runners. ... This Guide Will Help You Find the Right Marathon Training Plan for You. ... How to Plan Your 2024 Race Schedule. 5. Walkers and runners should pace the long one so there’s no huffing and puffing—even at the end. 6. When the temperature rises above 60° F: runners should slow down by 30 seconds. a mile for every 5 degrees above 60° F on long runs and the race itself. Walkers, slow down enough to avoid huffing and puffing. 7. Beginner Marathon Training Schedule. This beginner marathon training schedule (see below) is perfect for a beginner runner or a first-time marathoner whose goal is to finish the 26.2-mile race. To start this beginner marathon training schedule, you should be able to run at least 4 miles and have a base mileage of about 12 to 14 miles a …16 Week Marathon Training Plan For Beginners. Run your first (or next) marathon in 16 weeks with our exclusive free-to-download, printable training plan, and …7. Peak, Then Taper. It might surprise you to learn that your half marathon training should peak 2 weeks before your race. In other words, your longest long run should be exactly 14 days before your race – after that, you gradually wind down your training. This wind-down period is called the half marathon taper.Dec 7, 2020 · And remember, leave your comments and questions below and happy marathon training! If you feel that making the jump to the couch to marathon training plan is too much, then feel free to check out my other beginner’s plans: The couch to 5K plan; The sub 4 hour marathon pace training plan; The couch to 5K treadmill plan; The couch to 10K plan Your total weekly mileage during weeks 1-4. Over the first 4 weeks of this marathon training schedule you will increase your weekly mileage from 16 miles in Week 1 to 25 miles in Week 4. Here is the exact breakdown of your weekly mileage: Week 1: 16 miles (26 kilometers) Week 2: 19 miles (31 kilometers) Week 3: 22 miles (35 kilometers)An 18 week marathon training schedule should be long enough to get you ready for your marathon. I recommend preparing for at least 12 weeks, but preferably longer; 16 to 18 weeks of specific marathon training has always worked well for me.. 18 weeks of marathon training is enough to make the necessary adaptations to your body’s needs …04-Nov-2016 ... But now it was inescapable, it was one month away and I had never run more than six miles in my life, let alone 26.2. Some initial research ...Cross training: 45-60 minutes. Speed workout: Warm up and cool down 1-2 miles (2-3 km); 6 x 1,000m at 5k pace with 200m jog. Distance run: 8 miles (12-13 km) Rest. Threshold workout: Warm up and cool down 1 mile (2 km), 2 x 10 minutes at tempo pace with 90 sec rest. Easy run: 4-5 miles (7-8 km) and 4 x 75m strides.20 Week Marathon Training Plan For Beginners. Our 20 week marathon training plan for beginners is designed for beginners, novices, and first-time marathon runners. The 20 week …Feb 5, 2023 · Take 6 to 8 ounces of fluid every 30 to 35 minutes, and ideally 100 to 120 calories of energy intake within the same period. Monday: rest day (no running); optional aerobic cross-training such as swimming or stationary biking for 55 to 65 minutes. Tuesday: Run easy for 45 minutes with 8 x 100m strides to finish run. What to Know About the 9-Day Training Cycle. Marathon training plans and tips for both beginners and advanced runners. Our 12 week marathon training plan is designed for runners looking to get ready to run 26.2 miles in just 3 months!. The 12 week marathon training schedule is best suited to runners with at least 6 months of running under their belts; you should be able to run 10km continuously before you begin.. Think of this as more of an intermediate or even …Updated: Sep 17, 2023 5:36 PM EDT. Here is the information you need to get you from no running experience to completing your first 26.2-mile race, RUN 4 FFWPU via Pexels. A Training …Mar 6, 2023 · Threshold workout: Warm up and cool down 1 mile (2 km), 4 x 5 minutes at tempo pace with 90 sec recovery. Rest or Easy run: 4-5 miles (7-8 km) and 4 x 75m strides. Long run: 5 miles (8 km) Cross-training: 40-45 minutes. Speed workout: Warm up and cool down 1-2 miles (2-3 km); 6 x 1,000m at 5k pace with 200m jog. Cross training. Warm up stretches, walk for 1 minute, jog for 4 minutes, repeat this until you cover a distance of 8 km for half marathon and 14.5 km for full marathon, and then end it with cooling off exercises. Walking for 20 to 30 minutes. Week …This 8 week training schedule includes 4 days of running per week. There are two easy short runs, one speedwork day (optional for beginners – see modification section), and one long run day. You may also want to build in cross training and strength training into your week.It’s estimated that it takes the average beginner about 17 weeks of training to get themselves mentally and physically primed for a marathon. With good health and the right preparation – plus hundreds of hours and kilometers logged on your fitness tracker – you’ll likely run 42.2 km in around four hours ( the world average marathon time across all …Find your pace. To work out a realistic half-marathon race pace, multiply your 10K time in minutes by 2.22. ‘Race-pace work familiarises you with that pace so you don’t go out too fast in your ...training for your first 10K before hopping into marathon training. All training in this plan will be based on time and effort rather than pace and distance. This will allow youDec 7, 2020 · And remember, leave your comments and questions below and happy marathon training! If you feel that making the jump to the couch to marathon training plan is too much, then feel free to check out my other beginner’s plans: The couch to 5K plan; The sub 4 hour marathon pace training plan; The couch to 5K treadmill plan; The couch to 10K plan In today’s digital age, computer skills have become essential for career success. Whether you’re starting a new job or looking to enhance your current skill set, computer training ...Cloudstratus 3. Performance running, road running, interval training. CAD 229.99. Cloudboom Echo 3. Performance running, marathon running, Helion™ HF. CAD 369.99. Get ready for your best first marathon. From training timelines, to race running kit and finding the right pace, with tips from On marathon athletes.Formal training is the process by which education is imparted on a person through strict regimentation and scheduled learning sessions. This is the most common practice seen in Ame...10-Jun-2016 ... So you would in a warm up (for e.g 5 mins walking or 1k easy pace) then break up the 3km into shorter intervals for this early run. So set up an ...Ease into the stretch. Gradually move your body or the limb being stretched into the stretch position. Once you feel slight tension in the muscle, (known as the point of bind), which is the limit of the muscle's flexibility, hold the position. Avoid bouncing or any other movements, which could overstretch the muscle and result in injury.
Follow with 35 to 40 minutes of non-running exercise, such as cycling or swimming. Monday: Rest day (no running!). Optional cross-training. Tuesday: Easy run at a conversational pace for 35 to 40 minutes. Wednesday: Run for 30 minutes. Add 30 to 35 minutes of cross-training. Thursday: Off day. Complete rest.. Mcd happy meal
A half marathon training plan for beginners will gradually help progress you to the full 13.1-mile distance by race day in a safe way. Although there are many beginner half marathon training plans to choose from, in this guide, we’ve created a 15-week half marathon training plan for beginners to help you conquer the impressive half …In today’s digital age, where almost every aspect of our lives involves some form of technology, having strong typing skills is more important than ever before. Convenience: One of...What if I’m a complete beginner runner? The best way to get ready for this 12-week first marathon training plan from scratch is to take a full year starting with Couch to 5k, …The key to successful marathon training is consistently putting in enough weekly mileage to get your body accustomed to running for long periods of time. Newer runners may start with 24 to 32 kilometres per week total and gradually build to a peak week of 56 to 64 kilometres. More experienced runners may start at 56 or more kilometres per …Are you a beginner looking to enhance your skills in Microsoft Excel? Look no further. In this article, we will guide you through the world of free Excel training for beginners. Be...Full Marathon Training Plans. Beginner Marathon (16 weeks, 16–44 miles per week) Break 3:30 Marathon (16 weeks, 26–51 miles per week) Break 3:00 Marathon (16 weeks, 34–65 miles per week) It ...Go to the Chart Design tab and click Select Data. First, use the dropdown menu to select Connect data points with line. Next, add a new series using the plus button. Copy and paste the text in the field Horizontal (Category) axis labels and add it to Series2, then do the same with the text in the field labeled Y values. Learn how to train for your first marathon with this 18-week program that builds from 6 miles to 20 miles, with long runs, rest, cross-training and walking. Follow the instructions and tips from the author, a former marathoner and coach, and get personalized feedback and charts. Most beginner half marathon training plans start with a three-mile run in the first week, ... You’ll incorporate intervals into your schedule and peak at a 14-mile long run.01. Training Structure. 02. How to Progress. 03. Choosing the Right Training Plan. 04. Cross-Training. 05. Fueling and Hydration. 06. Tapering. 07. Race Day. 08. …Are you interested in becoming a Java developer but don’t know where to start? Look no further. In this article, we will introduce you to the ultimate free Java developer training ...7. Peak, Then Taper. It might surprise you to learn that your half marathon training should peak 2 weeks before your race. In other words, your longest long run should be exactly 14 days before your race – after that, you gradually wind down your training. This wind-down period is called the half marathon taper.Mar 1, 2024 · Run Less, Faster method — 3 runs per week. Hanson method — Shorter long runs, high volume focused on intensity. Galloway method — Run-walk method. Hal Higdon — Light on speed work, encourages cross training. LHR method – Focus on building base and maintaining hormonal balance, fat burning. 27-Apr-2017 ... This is a six-month training plan--26 weeks! If you are currently capable of walking 30 minutes, four days per week, and your doctor okays it, ...Jan 27, 2020 · Block #1: Couch to 5k. Block #2: 5k to 10k. Block #3: 10k to Half Marathon. My recommendation is to take the training plan one block at a time – once you complete a block, you can choose whether to progress directly to the next block or spend a few weeks consolidating your progress. The Intermediate 1 program offers a slight jump in difficulty from the Novice programs. You begin in Week 1 with a long run of 8 miles instead of 6 miles. You thus get to 20 miles for your long run by Week 13, which permits a second 20-miler in Week 15. Midweek mileage is slightly higher, but instead of cross-training on the weekends, you get ...Learn how to train for your first marathon with this 18-week program that builds from 6 miles to 20 miles, with long runs, rest, cross-training and walking. Follow the instructions and tips …Sep 27, 2023 · Anyone can carve out 6 hours! 20 weeks = a 5 month half marathon training plan, which gives beginners more time to build their endurance base . This means you gradually work your way up little by little, and leads to less chance of quitting out of frustration that you “can’t do it.”. In today’s digital age, computer skills have become essential for career success. Whether you’re starting a new job or looking to enhance your current skill set, computer training ...STEP 3: Do a marathon simulator run. In week five of the Half Marathon to Marathon Plan, this workout is scheduled. It comprises an 1-mile warm-up, plus 16.2 miles (exactly 10 miles less than a marathon) at your estimated race pace. Complete this run at your current goal pace for your upcoming marathon, basing this goal on both Step 1 and ….