This weeks track practice is something called a “Modified Michigan” and it goes something like this…
(1) 2-mile warm up at increasing pace, finishing with last 800M at marathon pace.
(2) After quick rest, 1600M @ 5K pace, followed immediately by 1200M @ marathon goal pace.
(3) Repeat Step 2 twice (once is okay if that’s all you can handle).
(4) 1-Mile cool down.
In order to help you figure out your pacing you can click here and use the McMillan Running Calculator. It’s a great tool to help you figure out different paces you should be running even if you’ve never done that distance before.