Hi All. I'm just about to start the 16-week Runners World Sub 3hr 15 Marathon plan, which I think seems a reasonable target. I haven't run a marathon before, but I have done some pretty brutal Spartan Races, the hardest of which being 14 miles with 6000 ft of gain, plus 35 obstacles. Pace wise, I recently ran 10K on the track in 40:30, and 5k in 19:30.
When I look at the plan, the tempo paces do not seem too bad. 2 mile repeats in 13:00 sounds doable. But most of the easy runs seem to be in the region of 7:30 - 8:30 per mile pace. 8:30 is probably at the top end of my easy spectrum. Whilst I'm certain I can run 4-5 miles at a pace of 7:30 per mile, it would most likely be more of a moderate pace rather than easy. Average HR probably in the 160s.
I'm 29, 6 ft, 168 lbs, around 13-14% body fat currently. Just wondering if anyone has any ideas as to why I'm perhaps keeping up with interval paces, but a bit slow on the easy runs?