- Moran says that if your goal is to run a personal best in the marathon, speed work has to be part of your training.
- Do a 10K warm up and follow that with six to ten 1K repeats at marathon pace, taking 1K easy between reps.
- Start with 16K easy, followed by 8K at your marathon goal pace.
- Do another 2K easy and then pick it up again for 4K starting at your marathon goal pace and getting faster with each kilometre.
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