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Medium long runs with 40 minutes of tempo work.
Marathoners need 14-16 miles including the 10 mile with Ladder. Ideally you do 6 steady before the work begins.
Warm up a mile easy.
Tempo pace is goal pace or better for this one.
Timed Ladder of 2 minutes/4 minutes/6 minutes/8 minutes with 2 minute rest after each.
2 minutes before going back down the ladder.
8 minutes/6 minutes/4 minutes/2 minutes with 2 minute rest
Water at the LSU sign at about 4.5