May 7, 2018 · The half-marathon training plan for runners looking to finish in under 1 hour and 30 minutes: ... sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days a week, with an average weekly ... Day #2 Workout: Steady Aerobic Run Category: Aerobic Development Distance: 3.00 miles, Estimated Time: 36 minutes Min Effort: 70%, Max Effort: 80% Min Pace: 12:00, Max Pace: 11:00 Workout Detail: Steady Aerobic Run – Put in your miles, grab a shower and get on with the day or evening. After today’s run, you are one day closer to your goal! Workout …Before you start following the plan, it is recommended that you have already run at least one-half marathon. The training plan includes 7 weeks of training with 5 training sessions per week. For better clarity, it is divided into two parts: 1-5 – Specific – intensive and specific workouts. 6-7 – Taper – lower-volume training before the ...6M easy. 6-7M, inc 10 x 1 min fast, 1 min slow, and 6 x 30 secs fast, 30 secs slow. Rest or 3M jog. 1M jog, then 6M fairly fast, then 1M jog. 10-12M slow. WEEK 5. 6M easy, off-road. Warm up, then ...In 2016, I had a goal of running a 1:45 half (I had never run a half previously; in fact, I'd never run a race longer than a 5k). I first used one of Hal Higdon's Intermediate plans and ran a 1:50:xx. I then did Hal Higdon's Advanced Half Marathon plan and ran 1:47:xx. Finally, I tried Pfitz's 18/55 Marathon (full, not half) plan and ran 1:42 ...The half-marathon training plan for runners looking to finish sub one hour 45 minutes: Target times: from 1:30 to 1:44 (race pace: sub-8:00 per mile). You should be capable of either a sub-46 10K ...The 1:30 Half Marathon Training Plan – 12 Weeks. This plan is specifically designed for those want to run a sub 90 minute half marathon. Open the Google Sheets version of this plan. ( File > Make A Copy) to create your own version. Open this plan as a PDF – miles version. Open this plan as a PDF – km version.The following is a 6 week 5k training plan for beginners we have created that involves running three days a week, cross-training for two days, and taking two rest days. Training for a 5k in six weeks is quite challenging if you haven’t been running because it takes the body a fair amount of time to adapt to …If you’re interested in becoming a Certified Nursing Assistant (CNA), you’ll need to complete a CNA training program. Finding the right program can be a challenge, but with the rig... You begin training 30 weeks ahead of your planned marathon with a long run of only 3 miles in the first week of training. Then after 12 weeks of graduated training, you make an easy transition to the 18-week Novice 1 Marathon Training Program that leads to a marathon of your choice. If you want success in your first marathon, this is the way to go. Summertime means movie marathons, and there’s no better marathon than Discovery Channel’s annual Shark Week. Shark Week is a time for learning and celebration. “Sharkwater” is a po...The following is a 6 week 5k training plan for beginners we have created that involves running three days a week, cross-training for two days, and taking two rest days. Training for a 5k in six weeks is quite challenging if you haven’t been running because it takes the body a fair amount of time to adapt to …Get Novice 1 in our app. For runners who want personalized year-round training, using the Higdon method. Start training for free — or upgrade to Hal+ to fully customize your plan. Track your progress with personal stats and charts. Record your runs with GPS (Hal+ only)Wednesday: cross-training (change weekly to maximize the benefits and not get bored) Thursdays: run for three miles. Fridays: do cross-training one Friday and rest the following Friday. Saturdays: rest days. Sundays are the only days where the mileage changes from week to week. Take a look: Week 1: four miles.Sep 15, 2014 ... Half-Marathon Training: Week 1 Recap · Monday – 3 miles · Tuesday – strength training · Wednesday – 4 miles (tempo run) · Thursday – ba...12 Week Half Marathon Training Plan For Beginners. 16 Week Marathon Training Plan For Beginners. This plan is designed to help experienced runners focus on your running speed and endurance so that you can achieve a faster overall half marathon race pace – so it’s a great choice if you’re chasing down a new half marathon PR for …This plan for completing a half marathon, written for Bei by Hall, is for those who already have at least six months of consistent running under their belts—three or four days of running per week and can finish five or six miles at a comfortable, easy pace. If you have more experience, it also serves as a solid schedule to train for your next ...In today’s ever-evolving healthcare industry, staying updated with the latest technologies and tools is crucial for professionals to excel in their careers. One such technology tha...REGISTRATION + TRAINING PLAN $135 by June 26th $145 by July 24th $155 by August 29th 10-14 week training program focused on half marathon training Half Marathon …In today’s fast-paced work environment, it is crucial for organizations to prioritize the safety and well-being of their employees. Workplace accidents can lead to injuries, loss o...Jul 30, 2023 · 6 weeks 1 Fitness Level 1 half marathon 30 half marathon training 45 hydration 9 injury prevention 21 Mental Preparation 3 nutrition 9 Race Day Strategies 2 recovery 9 training plan 10. Training for a half marathon is indeed an exhilarating journey. Imagine covering a whopping 21.1 kilometers or 13.1 miles under your own steam! 3. Advanced Training Plan Best for: Runners Who Already Race Half Marathons or Marathons. 6 weeks ; Starts with running 5 to 9 miles; 3 days per week of …In a typical half-marathon training plan, your mileage increases by about 10 percent each week; however, in this shortened training cycle, your mileage will jump faster. To help your body adapt to …This plan assumes you are running 3-4 days a week pretty consistently and have run a few 5ks and 10ks. Also, you should be able to run 5 miles in one go as the ...Here's a sample long-run training plan variation for a half-marathon. ... Week 12 Half-Marathon. You can play around with the long-run mileage based on your current mileage base, but this gives ...Expect a training plan to include a mixture of days, including rest days, short-distance runs, long-distance runs, and cross-training sessions. 1. Use Mondays as your designated rest days. 2. On Tuesdays and Thursdays, perform a short-distance run at a moderate pace. You might also consider increasing your pace on some of …For example, if you are following an 18-week marathon training plan, the macrocycle is the full 18-week plan, and there might be several 4 to 6-week mesocycles within the macrocycle training program. The purpose of a mesocycle is to focus more on a specific goal, skill, or training adaptation, such …Jul 17, 2023 · Week Four (30M) Tue 6M consisting of the following: 1M jog, then 5 x 800m (or 4 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog. Thu 1M jog, then 3M (25 mins 30 secs) marathon pace ... Our 16 Week Half Marathon Training Plan For Beginners is a great plan to build up a strong base and find success on your first half marathon. The training schedule is best suited for relatively new runners, or people who lead active lives but lack running experience. You should ideally be able to run 3 miles / 5 km continuously – …Aimed at getting you round your first half marathon, this 12-week training plan builds you up to running 20.1 miles per week, to get you round your first 13.1 miles …With a short 6 weeks to fine tune performance, the focus of this plan is on increasing speed, with two workouts per week for this goal. Additionally, one run per week is focused on endurance, and its length varies week to week. In total, the plan outlines 4 days of running, 2 days of cross-training, 4 days of strength training, 1 day of rest.7. Peak, Then Taper. It might surprise you to learn that your half marathon training should peak 2 weeks before your race. In other words, your longest long run should be exactly 14 days before your race – after that, you gradually wind down your training. This wind-down period is called the half marathon taper.Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule.Jan 29, 2023 · DOWNLOAD: Go From Couch to Half Marathon in Just 20 Weeks with This Training Plan. This the mother of beginner training plans. As it states in the name, ‘Couch to Half Marathon,’ no prior training is needed. This plan will take you from walking to running 13.1 miles in 20 weeks of gradual build-up. High five 0. The long run will get progressively longer during the training plan, going from 5 miles in week 1 to 12 miles in week 11 before you complete your half marathon race in week 12. Aim to do your long run on a Sunday and run your long runs at an easy pace. #3 Pace run. A ‘pace’ run is a run at the pace that you expect to run the half marathon ...The training plan includes 16 weeks of training with 4 training sessions per week. For better clarity, it is divided into three parts: 1-4 – Base phase –building an aerobic base and getting into the habit of running regularly. 5-8 – Build phase – working on endurance and starting to increase the distance of your …In today’s workplace, it is essential to protect employees from harassment and discrimination. An effective harassment training program can help prevent such incidents and create a...Jul 6, 2023 · Focus on Building Endurance Gradually Over Six Weeks. Week 1: Start with three short runs (2-3 miles) and one longer run (4-5 miles). Week 2: Increase mileage slightly, adding an extra mile to each run. Week 3: Introduce interval training, alternating between running and walking for short bursts of intensity. Sep 2, 2014 · About Heather. Heather is a blogger, Studio Manager, NASM-certified personal trainer, and new mom living in New York City. Life In Leggings is a personal healthy lifestyle blog that follows her adventures in the City and helps others reach their goals by sharing quick and healthy meals, challenging workouts, and everyday fitness tips. Here are the general guidelines I use to return to training after missing running workouts: If you’ve missed 7 days or one week of running, adjust your training volume by lowering it 10%. If you’ve missed two weeks of training, lower your training volume by 20%. If you’ve missed 3 weeks, lower it by 30%, etc. …This 18-week training program begins mid-May and finishes at the Air Force Marathon always held the third weekend of September. Marathon Training Program (Beginner) Half Marathon: The beginner training program for the half marathon is designed around running 3-4 days per week, cross training 1-2 …Classic schedules for the half. By Bruce Tulloh Published: 07 May 2018. This 10-week, sub-1.50 half-marathon training plan takes you up to a regular 40 miles a week, though many runners would ...German Shepherds are some of the most intelligent and loyal breeds of dogs. They make excellent family pets, but they can also be trained to perform a variety of tasks, from search...Sep 12, 2020 · 4-week Half Marathon Training Schedule (Distance Based) GRP = Goal Race Pace (RPE 7-8) For these runs you should warm up for at least 5 minutes. Run for the designated time at a steady-state goal race pace. Cool down for 5 minutes after your run. 3 runs per week: one weekend long run and two easy mid-week runs. One rest day per week. One optional yoga or rest day per week. One cross training day per week. One strength training day per week. This training plan will take you from couch to marathon in just 6 months.From there, this half-marathon training plan will start you off pretty conservatively, with three rest or cross-training days to start the week, followed by three short runs, and a 6-mile long run. From week two on, you'll be doing two workouts per week: one speed session with intervals and a tempo run with a few miles at your goal race …Breakthrough Sessions – 1:45 Half Marathon Training Plan. 800m Reps – these will be faster than your target race pace and should be at 7:30 p/m pace (3:44 per 800m) with a 90 sec jogged recovery. 12:8 km/per hour / 8 mph for treadmill sessions. 1km Intervals – same as above, faster than race pace, try to hit 7:30 p/m pace again … Start Off Slowly on Race Day. If you’ve only given yourself 6 weeks to prepare for a half marathon, you’ll want to exercise caution during the first half of your race. The key to your success will be pacing yourself. By burning yourself out early, you won’t have the stamina or the experience to come back from the edge — you’ll simply ... Four Weeks. This is the peak phase of your 6-week marathon training plan. You should start to feel you’re getting stronger. The best part is you’ll feel you’re running faster and putting in extra miles with ease. In other words, mid-week runs should go up to two 5-mile runs and two 8 – 10 mile runs.In order to become a registered nurse (RN), students need to complete specific training, obtain supervised clinical. Updated May 23, 2023 thebestschools.org is an advertising-suppo...With only 7 weeks left before race day, I had to make a critical decision: to run a full marathon or half marathon. For all my previous marathons, I always adopted 4 months training period. I know that anything can happen in a marathon despite sufficient training, so committing myself to a 7 weeks marathon training sounded like a suicidal …STEP 3: Do a marathon simulator run. In week five of the Half Marathon to Marathon Plan, this workout is scheduled. It comprises an 1-mile warm-up, plus 16.2 miles (exactly 10 miles less than a marathon) at your estimated race pace. Complete this run at your current goal pace for your upcoming marathon, …If you are working toward a half marathon, 8 weeks may be sufficient. Still, more time may be needed to build a solid endurance base if you train for ultra distances. ... Experienced Base Training Running Plan. Week 1. Monday: 50-60 min easy run + strength training . Tuesday: 50-60 minutes easy run.20-min jog or rest as needed. 35-min jog. 10 min jog warmup, 10-min easy running, 10-min jog cooldown. 7-mile jog. Rest. Week 3. 40-min jog. 10 min jog warmup, 4x2-min hard running with 2-min walk ...The following is a 6 week 5k training plan for beginners we have created that involves running three days a week, cross-training for two days, and taking two rest days. Training for a 5k in six weeks is quite challenging if you haven’t been running because it takes the body a fair amount of time to adapt to …Here is the 6 Week Half Marathon Training Plan on TrainingPeaks! THE HALF MARATHON MASTERCLASS Take your training further with my Half Marathon Masterclass. With over 6 hours of exclusive video tutorials and loads of bonus downloads, I've poured everything I've learned about marathon training over the years into this …Aim to strength train for 30 minutes two times a week. Do full-body work including core . Cross-training should include cardiovascular activities that increase your heart rate . In the final week, you will reduce your mileage in the form of a taper for one week ahead of the half marathon day.Feb 6, 2023 · Your 6-Week Half-Marathon Training Plan Is Here. This advanced training plan will help you cross the finish line with your fastest half-marathon time yet. By. Kristen Geil, NASM-CPT. Published on February 6, 2023. Getty Images. Building a Strong Foundation: Weeks 1-4. The first four weeks of your 6 month half marathon training program are crucial for establishing a solid foundation. During this phase, focus on building a consistent running routine and gradually increasing your mileage. Start with shorter runs and slowly increase the distance each week.If you’re training for a 2:00 half marathon, your average pace per mile is 9:09. So you would run that same pace when asked to run race pace. If you were training for a 5-K or 10-K, “race pace” would be the pace you planned to run in those races. Races: I suggest running a 5-K in Week 6 and a 10-K in Week 9. Consider races as an “option.”In this short tutorial I take you through some of the strategies and rules you need to be aware of to plan a 6 week half marathon training plan for yourself....Jul 17, 2023 · Week Four (30M) Tue 6M consisting of the following: 1M jog, then 5 x 800m (or 4 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog. Thu 1M jog, then 3M (25 mins 30 secs) marathon pace ... Mar 1, 2024 · Weekday ‘ tempo run ‘ – run at a moderate pace. The 6 week half marathon training plan assumes you already have a good amount of experience running and regularly run a few times a week, of distances up to 10k. This more advanced half marathon training plan includes 4 run days a week and a day assigned to either cross-training or core ... The half-marathon training plan for runners looking to finish in under 1 hour and 30 minutes: Target times: 1:20 to 1:29 (race pace: sub-6:52 per mile) . You should be capable of either a sub-40 ...RW's Ultimate 16-week marathon training plan for runners looking to run sub-4:00. RW's 12-week sub-2:00 Half-Marathon training plan. ... Our 12-week sub-1:30 Half-Marathon training plan.Download The 6-Month Marathon Training Program For Free: Open the Google Sheets version of this plan. ( File > Make A Copy) to create your own version. Open this plan as a PDF – miles …Building a Strong Foundation: Weeks 1-4. The first four weeks of your 6 month half marathon training program are crucial for establishing a solid foundation. During this phase, focus on building a consistent running routine and gradually increasing your mileage. Start with shorter runs and slowly increase the distance each week.For example, if you are following an 18-week marathon training plan, the macrocycle is the full 18-week plan, and there might be several 4 to 6-week mesocycles within the macrocycle training program. The purpose of a mesocycle is to focus more on a specific goal, skill, or training adaptation, such … Six Week Half-Marathon Training Plan (Intermediate) Save. • Strength Training can be anything that involves lifting weights to circuit workouts like HIIT or Fitness Pilates. Some weeks will include more cross training or bodyweight workouts barre or cardio (other than running) and core circuits, and others will take me back to the weight room. Run Less, Faster method — 3 runs per week. Hanson method — Shorter long runs, high volume focused on intensity. Galloway method — Run-walk method. Hal Higdon — Light on speed work, encourages cross training. LHR method – Focus on building base and maintaining hormonal balance, fat burning. This Advanced Half Marathon Training Program is for experienced runners: individuals who compete regularly in 5K, 10K, half-marathon and even marathon races and who want to improve their performances. Each day, Hal will send you an email message telling you what to run and offering a tip about training. Your six week plan: Here, David offers a failsafe template on how to map out the Final Countdown: At six weeks out, you should be aiming to complete two 4 mile runs and two 6 mile runs in the week, with a long weekend run of around 12-14 miles. With five weeks to go, you should stay with the short run distance, adding 4 miles onto the long run ... Six Week Half-Marathon Training Plan (Intermediate) Save. • Strength Training can be anything that involves lifting weights to circuit workouts like HIIT or Fitness Pilates. Some weeks will include more cross training or bodyweight workouts barre or cardio (other than running) and core circuits, and others will take me back to the weight room. If you’re training for a 2:00 half marathon, your average pace per mile is 9:09. So you would run that same pace when asked to run race pace. If you were training for a 5-K or 10-K, “race pace” would be the pace you planned to run in those races. Races: I suggest running a 5-K in Week 6 and a 10-K in Week 9. Consider races as an “option.”If you’re someone who spends a significant amount of time on the road, you know that fuel expenses can quickly add up. That’s why it’s important to find ways to save money on every... Start Off Slowly on Race Day. If you’ve only given yourself 6 weeks to prepare for a half marathon, you’ll want to exercise caution during the first half of your race. The key to your success will be pacing yourself. By burning yourself out early, you won’t have the stamina or the experience to come back from the edge — you’ll simply ... 13 min/mi—30 sec run/30 sec walk. 14 min/mi—30 sec run/30 sec walk. 15 min/mi—15 sec run/30 sec walk. 16 min/mi—10 sec run/30 sec walk. 8. Walkers use the walk-shuffle ratio that works for you to avoid huffing and puffing. 9. It is fine to do cross training on Monday, Wednesday and Friday if you wish. A solid half marathon training plan should have these four things: ... Break 1:45 Half Marathon. This 10-week plan also includes five days of running and two days of rest or cross-training. You ...Start Off Slowly on Race Day. If you’ve only given yourself 6 weeks to prepare for a half marathon, you’ll want to exercise caution during the first half of your race. The key to your success will be pacing yourself. By burning yourself out early, you won’t have the stamina or the experience to come back from the edge — you’ll simply ...3. Advanced Training Plan Best for: Runners Who Already Race Half Marathons or Marathons. 6 weeks ; Starts with running 5 to 9 miles; 3 days per week of …A few examples of vocational training school programs are skilled trades; beauty or cosmetology; business and office administration; culinary arts; and health care. Private trade o...Here's a sample long-run training plan variation for a half-marathon. ... Week 12 Half-Marathon. You can play around with the long-run mileage based on your current mileage base, but this gives ...Training Plans. PLEASE NOTE THAT THESE ARE ALL OF THE PLANS AVAILABLE IN WHATEVER FORM POSSIBLE. SOME OF THE PLANS ARE DOWNLOADABLE AND INTERACTIVE AND SOME OF THE OLDER PLANS ARE SIMPLY THE YOUTUBE VIDEOS AND NOT DOWNLOADABLE. MY SUGGESTION IS, FOR THE OLDER …Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule.Running and endurance coach, Tom Craggs, has put together a marathon training plan to help you reach your goal. A 4:00 marathon is approximately 9:00mins/mile. To break 4:00, you should eventually ...Here's a sample long-run training plan variation for a half-marathon. ... Week 12 Half-Marathon. You can play around with the long-run mileage based on your current mileage base, but this gives ...Mar 31, 2022 ... I always adapt the plan to suit me - Saturday runs are parkruns, I never run more than 3 miles in the week, I extend the training plan to 16 ...Here are the top 3 most popular half marathon training programs on this site; 6 Week Half Marathon Training Schedule; 8 Week Half Marathon Training Plan; 12 Week Beginner OR Intermediate Half Marathon Program* - I give you modifications depending on your level. Sub-2 Hour 12 Week Half Marathon Training Schedule - if you are looking to …Week 3. An effective 6 week training plan for half marathon takes significant hard work and commitment. A 6 week plan is intended to guide runners from a basic running base …
Weekday ‘ tempo run ‘ – run at a moderate pace. The 6 week half marathon training plan assumes you already have a good amount of experience running and regularly run a few times a week, of distances up …. Vegan gluten free restaurants near me
The focus of our 16 week half marathon training guide options is to steadily adds miles at an manageable rate. Remember, it takes 3 to 4 weeks to adapt to any stress load being placed on the body. So, 16 weeks is a solid time frame to get fit properly. Mileage ranges from 35 to 60+ miles a week.In today’s ever-evolving healthcare industry, staying updated with the latest technologies and tools is crucial for professionals to excel in their careers. One such technology tha...The focus of our 16 week half marathon training guide options is to steadily adds miles at an manageable rate. Remember, it takes 3 to 4 weeks to adapt to any stress load being placed on the body. So, 16 weeks is a solid time frame to get fit properly. Mileage ranges from 35 to 60+ miles a week.The London Marathon is a wonderful event with a lot to offer. Visit HowStuffWorks to learn all about the London Marathon. Advertisement London! From Fleming and Chaucer to fish and...In a typical half-marathon training plan, your mileage increases by about 10 percent each week; however, in this shortened training cycle, your mileage will jump faster. To help your body adapt to …If you’re interested in becoming a Certified Nursing Assistant (CNA), you’ll need to complete a CNA training program. Finding the right program can be a challenge, but with the rig...Threshold workout: Warm up and cool down 1 mile (2 km), 4 x 5 minutes at tempo pace with 90 sec recovery. Rest or Easy run: 4-5 miles (7-8 km) and 4 x 75m strides. Long run: 5 miles (8 km) Cross-training: 40-45 minutes. Speed workout: Warm up and cool down 1-2 miles (2-3 km); 6 x 1,000m at 5k pace with 200m jog.Our FREE downloadable 12-week half marathon training plan pdf (printable) COMPANION GUIDE for this 12-week training plan. With this guide, you’ll have all the information you need to start your half-marathon journey and achieve your goal of crossing the finish line. This is me, enjoying that feeling of …The focus of our 16 week half marathon training guide options is to steadily adds miles at an manageable rate. Remember, it takes 3 to 4 weeks to adapt to any stress load being placed on the body. So, 16 weeks is a solid time frame to get fit properly. Mileage ranges from 35 to 60+ miles a week. Six Week Half-Marathon Training Plan (Intermediate) Save. • Strength Training can be anything that involves lifting weights to circuit workouts like HIIT or Fitness Pilates. Some weeks will include more cross training or bodyweight workouts barre or cardio (other than running) and core circuits, and others will take me back to the weight room. Building Your 10 Week Half Marathon Training Plan. When constructing a successful 10-week half marathon plan, balance and progression should be your guiding principles. This plan should be akin to a symphony, with various training elements coming together harmoniously to aid you in reaching your peak performance come race day.Oct 15, 2021 · From there, this half-marathon training plan will start you off pretty conservatively, with three rest or cross-training days to start the week, followed by three short runs, and a 6-mile long run. From week two on, you'll be doing two workouts per week: one speed session with intervals and a tempo run with a few miles at your goal race pace in ... Follow this 12-week beginner half-marathon training programme to run your best race! – By RW Editors. “It’s the ultimate distance,” says Amby Burfoot, 1968 Boston Marathon champion and US Runner’s World Editor-at-Large. “It’s a true test of fitness, endurance, and speed, meshed all together.”. To help you prepare, …Summertime means movie marathons, and there’s no better marathon than Discovery Channel’s annual Shark Week. Shark Week is a time for learning and celebration. “Sharkwater” is a po...They’re free to download, and also come in Google Sheet and Excel format, so you can edit them to suit your schedule. Here are our most popular half marathon training plans: Couch To Half Marathon. 16 Week ‘Fresh Start’ Half Marathon Plan. Sub 2 Hour Half Marathon. Sub 1:45 Half Marathon. Sub 1:30 Half Marathon.In this new and improved 6 week half marathon training plan I've taken on board all of the feedback I have received over the last year an incorporated it in ...Week Four (30M) Tue 6M consisting of the following: 1M jog, then 5 x 800m (or 4 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog. Thu 1M jog, then 3M (25 mins 30 secs) marathon pace ....
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