It is easy to remember that you have 5 minutes. We, however, have to remember that there are 12 notes. If we multiply 5 hours by 12, we get 9:45:59 pm. So, we can work out that each 12-minute period (11 hours) represents 25 minutes. Therefore, the first hour represents 25 minutes and we get 1 hour, then the second hour, 3:40:59 pm, etc.

Time:

There are 8,100,000,000,000,000,000,000,000 seconds.

1 hour (9 minutes) = 25.00 minutes = 1;39 second = 1:39:59 am

1 hour (10 minutes) = 24.33 minutes = 2:34:59 am

1 hour (11 minutes) = 23.44 minutes = 3:38:59 am

1 hour (12 minutes) = 22.67 minutes = 4:04:59 am

… And so on in all the hours to the hour, including 0 and 12, until the next 12-minute hour. If it takes 1 hour and 6 minutes to do 50-miles, this means that it could take 7 1/2 hours 30-minutes to do so.

For example, we could do a 30-minute mile in 7 1/2 hours at a 7:30-am pace. Assuming the speed is 5 mph, that equates to a 25.00-mile pace.

The first 1,000 yards:

This is really a 30-mile time trial. For a 1,000 yard time trial, the target time is 40-miles, or 1:40. The exact mileage will be different, especially if an obstacle makes the course significantly more challenging.

The second 1,000 yards:

The second 1,000 yards is about 1/3.50 miles, which is just one third of a mile.

The first 1,000 yards:

As a general rule, your pace will vary the moment you set off for the first mile. This is fine for a 10K running event like the Boston Marathon.

Once at the beginning of the first mile…

The first mile is the farthest (or first mile) of your training. To speed up and to maintain the same pace over the half-mile distances, you will want to keep your pace steady over the half-mile distances. It is

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