Run (Treadmill) 1:39:00 [4] 10.4 mi (9:31 / mi)
shoes: ON Cloudsurfer (Gray)
Run 2: Last full workout Early in week. Hill Marathon + Flat Marathon combo workout. You can do this all on the TM, or as a mix by doing the hill part on the treadmill and then the flat part outdoors on flat roads.
a. 5:00 warmup and a few flat strides.
b. Run 35:00 up a 4% hill at 9:00 Pace.
c. Then run 35:00 flat at 8:05 Pace.
d. 5:00 of easy flat running for your cool-down.
I did a 10 min warm up then strides at 10 mph. I did the 4% hill at about 10:30-10:40 m/miles, then I ran the 35 min flat at about 6.8 mph. Tough run to get to my actual paces, but I did it.