Marathon Pacing (Intermediate)

KM:

Intermediate Easy running Steady running Tempo Threshold Intervals Race pace HM race pace
3:15 5:13 - 5:43 4:55 - 5:13 4:26 4:21 4:00 4:37 4:26
3:30 5:37 - 6:11 5:16 - 5:37 4:46 4:41 4:17 4:58 4:48
3:45 5:56 - 6:35 5:40 - 5:56 5:08 5:00 4:37 5:19 5:10


MILES:

Intermediate Easy running Steady running Tempo Threshold Intervals Race pace HM race pace
3:15 8:25 - 9:15 7:55 - 8:25 7:08 6:59 6:26 7:26 7:08
3:30 9:00 - 9:55 8:30 - 9:00 7:40 7:31 6:55 8:00 7:43
3:45 9:35 - 10:35 9:05 - 9:35 8:13 8:02 7:24 8:34 8:17