Description
4 Runs per week Marathon Goal Pacing Framework Goal Marathon Pace (GMP): 5:38/km Target range for a 3:59–4:15 finish: Easy / Absorption: 6:25–7:00 Steady Aerobic: 5:55–6:10/km Tempo / LT: 5:00–5:20/km Interval: 4:25–4:50/km Long Runs: GMP + 45–75 sec → 6:20–6:55/km Race-pace segments: 5:30–5:40/km
