20-22 mile total moderate run including 5-7 miles easy before race then 5 miles @ 7:10-7:25 min pace then 3 miles @ 6:42 pace then alternate the next 4 miles between 7:10-7:20 min and 6:42 pace. Run the last mile as hard as you desire. 2- 4 mile easy jog cooldown
Yikes! If you're running near me Sunday, I apologize in advance.