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Tekniklaus wrote (see)
Hi JennieWell, I'm aiming (5th attempt, mind you) to break 4H so slow/easy/recovery are all done about 10 min mile pace ie MP + 60 secs.
I think I'd listen to Spoons, and set out at 10m pace. If you're ok by mile 20 (for which read you're not sobbing over random strangers) you can try to pick up the pace. How many weeks to go now?
Sorry..don't know why the last post was sent again....
Thx Spoons...your look of horror will increase when you realise that I can't hold onto a 9'09" marathon pace. More miles....and I'll be dropping all the speedwork this year.
No Pain wrote (see)Build a solid base and the speed will come build speed and not endurance and you will run out of steam towards the end, simple........
Lots of good debate and even some running on here
16m for me today- easy pace (pMP+75 to +90). Really pleased as pace is around 30-40 secs faster than same effort was a few months ago 52 secs between 5k and mara PBs for me Not sure whether that's good, or I need to sort my 5k time out- LOL!
Jason: my 5k to mara pb pace spread is 327 secs. Getting it down to 252, compared to your 52, now sounds like a walk in the park....FML
Mon: good weekend! Where was the xc race?
Xmas is cancelled in Spoons's house wrote (see) Personally I like mile reps in marathon / ultra training. I agree with NP though