But let’s say you’re an elite marathoner running 100 miles a week. Maybe 20 are at low 5 or sub 5 pace. The other 80 are closer to 6:30/mile.

Then you might add more race specific work as race day gets closer. In one week you might do 2 days of track or threshold workouts before your long run of 14 miles at 6:00 pace with 8 at goal marathon pace (~4:50/mile).