Hi there, I am really confused. I am following the Hal Higdon intermediate training plan in preparation for the London Marathon in April, the problem is I am not sure what pace I should be doing each day during my training. I have read that about 80% of my runs should be at an easy pace, but I want to ensure my training pace is correct so I can maintain my race pace target, and also not burn out in training. I have a feeling I have been running too fast in the first 6 weeks, running most runs at 8:30 mile average (except the long run). I am aiming for a 3:40 marathon, but will be happy with anything under 4 hours. Below is this weeks training plan (week 7) and pace, it would be great to get some advice if this sounds ok so I don't burn out, but prepare well for the race. I have added one day a week speed training on a Thursday, taken from one of Hal's advanced programmes. Monday: cross training Tuesday: 4 miles (easy - 9:30 miles) Wednesday: 7 miles (easy - 9:30 miles) Thursday: 4 miles (yasso training) Friday: rest Saturday: 7 miles (MP - 8:30 miles) Sunday: 14 miles (easy - 9:30 miles) Thanks loads for your help Adam
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Most runs should be nice and steady - at a chatty pace.
Then throw in a bit of speed work.
Your 830 pace is your race pace. You'll knacker yourself out before the race.
Yassos are a good start but I got better results from mile repeats.
Also I'd not bother with 4 mile runs. You need a run between the 7 miles and the long run - its hard to double your distance for the long run.
How any yassos are you doing in four miles ? It takes me two to warm up.
I do 800 on, then 200 slow, so in 4 or 5 miles I manage about 4 or 5.
You running London this year? Have you done it before?
Come race day - it all comes together.
Aah when I did Yassos - I'd rest a bit longer than that - so I'm fresh for the next one. I'd probably spend as long jogging as running.
Yeah - doing London. I think its my 11th. You should enjoy it.
Mile repeats are very similar to your Yassos really. I'd move onto miles once I got up to 10 repeats or so on the Yassos.
This all explains why my legs have been feeling tired for the past week - I am just running to fast for training and not recovering.
11 times, wow you are truly a veteran, you must love your running!
Thanks again for your help!