Weekend runs are always defined by the run leaders and the distance may vary according to their plans. That said, here are some recommended workouts for the weekend of March 23-24...
BOSTON marathoners: 22M @ progression run pace
NEW JERSEY marathoners: 18M @ 5% slower than marathon pace
BROOKLYN HALF competitors: 11-14M @ progression run pace
SCOTLAND 10K competitors: 10-12M @ progression run pace
IF BUILDING A BASE: 6-9M @ easy or long run pace
Long run pace is slightly faster than easy, but is still 45-60 seconds/mile slower than marathon goal pace (or your estimated goal pace if you were training for a marathon). 5% slower than marathon pace is 18-30 seconds per mile slower than your goal pace. Progression run pace starts at long run pace for the first half -- but the second half gradually accelerates to marathon pace (for marathoners) or half marathon pace (for everyone else).
0 · March 14