How does the form look?
Long run Sunday!
Things to remember: 1. this is an important run
2. Hydrate beforehand
3. Hydrate a little during
4. Re-hydrate afterwards
5. Find some ice and put it on things that are sore.
3k-5k: 9-12 miles at a consistent pace
5k-10k: 10-12 miles consistent
10k-21k: 10-13 miles consistent
21k+: 12-16 miles consistent
The pace should be difficult. If you are consistent, it will likely be easy for the first few miles, and difficult for the last couple. That is ideal. You should have to fight a little the last couple miles to maintain the pace.
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