Long and tempo run 24 KMs - For Marathon goals between 3h and 3h30

Let's meet this Saturday morning for a long run of around 24KMs.
We will meet up at 10:00 in front of the Opera at Bastille and start running from there. We'll take the "coulée verte" track until we reach the Bois de Vincenne. We'll run a large loop around the bois de Vincenne, make a final loop around the Lac Dausmenil and then get back to Bastille taking the same coulée verte.

This is a specific training for the upcoming marathon and it will include specific tempo runs :
- General pace between 5min and 5min30/KM
- 3 x 20 minutes of Marathon pace (around 4min30s, 4min40s/KM, in other words around 13KMs/h) followed by 4 minutes at slow speed.

If that pace is a bit too fast to maintain for the whole distance, you can still join and stop on the way.
It's best to bring some gels and a small bottle of water along.

I'll have my mobile phone with me: Zero Six Five Two Eight Two Five Seven Nine Seven !

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