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 April 20-21...
NEW JERSEY marathoners: 18M at 5% slower than marathon pace
BROOKLYN HALF competitors: 14-17M at long run pace
IF BUILDING A BASE: 7-9M @ easy or long run pace
BOSTON runners: No miles at all, or at most 6-8 easy
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 just what it sounds like: 18-30 seconds per mile slower than marathon goal pace.
0 · April 13