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Sorry this is a long question/post have tried to compress it but didn't do very well!!
I am 42 year old male in reasonable shape (not overweight)
I have 3 main aims for the next 12 months.
GNR in September this year (aiming for sub 1:33)
VLM in April next year (aiming for sub 3:30)
Triathlons after the London marathon
My PB's are 5k 20 mins / 10k 42 mins/ HM 1:35
I am really struggling to know at what pace to train.
I run 5-6 times a week which currently looks somthing like this
4 "Easy" runs between 6 and 7 miles at 7:30-7:45 mile pace
1 Speed work for example 5 miles at 6:45 mile pace plus 1 mile w/u & c/d
1 Long run 12-14 miles at 7:30-8:00 mile pace
=weekly milage around 45 miles. I also have 2-3 gym sessions a week (upper body work and swimming)
Do I need to slow the pace of my "Easy" and long runs? I run these at close to my HM pace and faster than my desired marathon pace-but they do feel reasonably comfortable most of the time-I am tired at the end but not exhausted my HR av is around 165 for these runs.
If I try to slow it feels wrong and dosn't actually make the run feel any easier. I am also worried about loosing race pace if I slow any of my runs. But alot of the advice I read suggests my easy pace is to fast- can someone give me examples of there pb's / aims achived and with what training pace.