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Florence Kiplagat

February 28, 2012

Florence Kiplagat is a 2:19:44 marathoner coached by Renato Canova.  In this Runner’s World chat, she details some of her key marathon workouts.  Her marathon race pace is 79.5/lap, and these workouts were done at 7000 feet altitude.

10 x 1600 in 5:03 — around HM pace at sea level, closer to 10k pace at altitude

35k in 2:08 — The goal was M+10%, with no adjustments for the hills or altitude.  Kiplagat said she ran the session a “few” minutes slower.  At 2:11, she would have run about M+13%.  This pace converts to M+8% to M+10% on flat roads at sea level.



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