Berlin Marathon Training Week #4 Day 4 Another 10-Miler


Location: Salem, OR

Temperature: Mostly cloudy, 59  degrees

Type of Run: Medium-long

Length: 10.33 miles + 4 sprint strides

Type of route: mostly flat

Time: 1 hour, 11 minutes, 20 seconds

Pace per mile: 6:54

Average Heart Rate: 141

Reason for Run: Today’s run was the medium-long run. Generally a medium-long run during marathon training can range from 10 to 14 miles. The pace will be faster than a long-run pace but not nearly as fast as a tempo run. Let’s call it medium pace. The point of a medium-long run is to build up mileage and endurance.

The sprint strides consist of me running hard for about 30 to 40 meters then sprinting at about 90% for 30 to 40 meters. The goal is to work on leg turnover and raw speed.

How did I feel? Good. I was fairly consistent with my mile splits. It helps to run a flat route with cool weather. It’s easy to run harder. Had it been warm or humid my pace would not have been as fast.

Running With You,



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