emsz – Member
I do lots of speed work during the week anyway, so How about if I carry on doing that, plus just hanging onto 7.5 mins/mile on my longer runs for as long as I can, then 8mins/mile for the marathon should be about right.
Does that sound ok?
I’m not an expert but I’d say that you need to remember the purpose of each session – running your longer runs faster than race pace with slower bits thrown in is going to break you!
Your intervals look after your speed, intensity and power. Your long runs are about building endurance.
If you want to simulate a race, go off slower than race pace and build to race pace for a chunk of the run (or >1 shorter periods at race pace).
If you want to go a bit faster than race pace, wait til the end of your run. This simulates having tired legs without causing you to need a few days’ recovery after your training run – remember that you’ve got the next set of intervals to do in a couple of days and you need to be fresh to do them properly!
I’d suggest starting at 8:30, then 8:15, then 8, then maybe a bit at 7:45, then slow to warm down.