Weekly homework is not only to help you establish your pace, but also to help you build endurance.
As with any aerobic activity, warm up for a few minutes by walking or jogging slowly. Once you are warmed-up, try to maintain your pace for the entire training run. Your pace will become faster over time.
Pushing yourself beyond your limit too soon will result in injuries.
Sunday runs are for endurance. Long Sunday training runs are important for your marathon finish. Sunday training prepares your body for the hours of running and walking required to complete the marathon and should be at least a full minute to a minute and half slower than your weekly homework pace (for example, an 11-minute weekly pace would mean a 12 to 12½ minute pace on Sunday). In addition to a slower pace, runners should walk for one minute every mile.
The slower Sunday pace, in conjunction with walking breaks, greatly reduces the possibility of injury and speeds the recovery process.
Don’t let your ego interfere with proper training. It is difficult to slow your pace on the long training runs. There’s a little voice inside your head that keeps telling you to go faster.
Well, that little voice is wrong!
A slow pace will properly prepare your body for the rigors of running 26.2 miles without causing undue stress or injury. Unless you are striving for a finish time under three hours, you can definitely benefit by taking one-minute walking breaks each mile.
Don’t let your ego interfere with proper training and your ultimate goal.