For the first half just under 5 minkm probably 450 . I maintained 5 minkm until the 35 km when I hit a wall and took an extra 10 minutes . So to answer your question 1 h 45 ish for the first half . As for my speed training it involved doing an increasingly higher series of 200 m , sometimes 400 m runs . I did do 10 x 500 m once or twice . Here is the guide I followedit is in french but the terminology is kind of universal , don ' t be afraid to ask me though courseapied . c o m p l a n e n t r a i n e m e n tplanentrainementmarathon 4 seances 14 semaines . htmlFinally the MAS can be calculated by running full speed for 6 mins . You take that pace and apparently you can hold 80 % of that speed during a marathon if you train correctly . Personally i trained for 5 mink marathon 3 h 30 . Got scared it wasn ' t enough during the last month of training and upped to 430 mink for exercises that ask for marathon speed . The day of the event I was all good until 3335 km when I lost some speed and then lost my group . I then lost my pace and went 67 minkm pace until the end . I ' m not saying to over train but be ready to train for a certain time and do a lot slower . Sorry for the late response . Feel free to ask more questions !