Training – Alternating Pace Session

30 minutes continuous running alternating pace every 2 minutes – first 2 minutes at 20 seconds/mile slower than marathon pace, followed by 2 minutes at 20 seconds/mile faster than marathon pace, and repeat

For an 8 minute mile marathon pace, the pacing for the session will be – first 2 minutes at 8.20/mile pace, then next 2 minutes at 7.40/mile pace.