239. Ask The Coaches Podcast: "Are You Fast Enough To Wear Supershoes like Alphaflys?"

I can't complete 20 miles in 3 hours, can I do 5 easy + 10 mp + 5 easy?239 3 hour long run rule Marathon pace work- when is it good Can I run a marathon 6 weeks after running a marathon? Marathon manics Ultra marathons Racing vs running 50 states  What should be the fartlek pace? Fartlek = speed play How to get constant speed for a longer run How are we measuring this? Do we need to go fast on long runs? Is HR too high 170-180 for MP? Easy Pace only improved by 30-60 sec after a year of zone 2… is this normal? What is the best shoe for a first time marathon?