Runner's World has a great training calculator that, given a race distance and time, will predict finish times for other distances and suggest paces for various kinds of training runs. Here are my training paces based on my 5K PR of 24:00:
|9:47-11:01/mi||Long run||6.00 mph|
|9:47/mi||Easy run||6.13 mph|
|8:09/mi||Tempo run||7.36 mph|
|3:46/800m||Yasso 800s||7.92 mph|
|7:21/mi||Maximum oxygen||8.16 mph|
|6:48/mi||Speed form||8.82 mph|
The calculator gives me a marathon time of 3:49:46 - pretty respectable for a first-timer with little natural running ability! Therefore, I am going to try these paces through my first race, using a combination program of Bob Glover's Runner's Handbook and Runner's World. Then it will be time to re-evaluate and tweak the program.