Missed training
Adjust the next week without panic mileage.
Run This AI Coach
Ask the next training question.
Use this coach desk for practical running decisions. It gives structured guidance and points you to the right Run This plan or tool.
Possible, but prove it in training.
Sub-3:30 marathon pace is around 4:59/km or 8:00/mile. If you already run 30 miles per week, the question is not ambition. It is whether your long run, threshold work and fuelling are stable.
- Protect one weekly long run and build it gradually.
- Keep most runs easy enough to repeat the next day.
- Practise gels, breakfast and race kit before race week.
Good questions to ask
Use it when training gets messy.
Goal pace
Check whether a target is realistic based on recent work.
Race week
Plan taper, fuelling and pacing decisions.
Easy runs
Keep recovery days honest and useful.