. Pace YourselfFind your 10K time in the left-hand column and then trace across to the right to locate your VO2max, lactate threshold, and running economy training paces. If your 10K time is between the whole numbers, you can easily adjust your

rehearsals for the big one. Both the long runs and the race distances between 10K and 26.2 miles will prepare you mentally and physically for the marathon challenge.You don’t have to finish a marathon, however, to be a runner. There are lots of great runners

-minute pickup at close to my 10K race pace. Since I do six running segments every hour, this amounts to 18 minutes of tempo running in the last hour of my long run. That’s a quality day.If you want to outdo me, fine. Increase your pickups to four, five or even