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Heather - I will assume that if you say your goal is 8:00/mile (3:30 marathon pace), it is a reasonable goal for you. You can make sure by running a 10k - 1/2 marathon race now and using the race predictor calculator to the left to see if you are in the ballpark.
If you are in the ballpark, a coach can be helpful to make sure you attain your goal - try coachbynet.com or icoach.com.
Otherwise, you can try these pace guidelines - they seem to work for me (2:16 at 22yo and 2:45 at 40yo)- assuming that 8:00/mile is your marathon pace: 1) 80% of your weekly miles at approx 9:00/mile 2) 15% of your weekly miles at approx 7:30-8:00/mile 3) 5% of your weekly miles at approx 7:15/mile or less 4) 4-8x100m strides 2x/week
These are conservative guidelines - if you can't run the paces, rethink your goal. Distribute your faster running into 2 days per week, long run (generally at 9:00/mile, but ok to finish at 8:00/mile for last few miles) 1 day per week, and recovery running at 9:00/mile in between. It is also good to substitute a marathon-paced run instead of a long run every 3-4 weeks - start at an attainable distance (6-10 miles) and progress from there (10-13 miles) if time allows.
Good luck to you.
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