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I have read articles extolling the virtues of:
Slow Long runs (60-90 secs slower than M pace)
M Pace long runs (how do you know you can run at M pace if you don't practice it?)
Harder Long runs (Dave Scott style training)
I guess most will do Slow or M pace long runs. I am trying a bit of both with Slow 6 mile runs to aid recovery from M Pace runs. I was reading about running harder but am not sure of the negatives. I can see the potential benefits but surely the potential for injury is higher.
Also I was looking at suggested HRs for marathons and saw a 2:20 forumite's blog stating 170+ HR for a marathon which suggests I am taking it too easy! To race at this intensity maybe I should train this hard.