There were two options this morning: another long run as per the programme, or some mile repeats with Lee from KHRC. These are aimed at speed training and are something I haven’t tried before.
I decided to get scientific and research pacing properly so I can make informed decisions about things like this. Apparently speed training shouldn’t take up too much of my training schedule – the focus should be heavily weighted towards building up miles. Since yesterday’s parkrun was at the ‘I can’t go much faster than this’ end of the spectrum, I decided against the mile repeats and opted for the regular long run instead. Before setting off I used the results of my not-very-thorough research to map the following paces against weekly runs:
- Tuesday – Intervals/Fartlek at 8.30mm
- Thursday – Easy pace aiming at 9.30-10.00mm
- Saturday parkrun – Intervals/Fartlek at 7.40mm pace
- Sunday – Easy pace aiming at 9.30-10.00mm
So today I set out to do a local 10 mile run and to do it at the easy pace of 9.30 – 10mm.
The splits were pretty much bang on 9.30 and I felt I was plodding along rather than pushing myself. The big question is how much further can I run at this pace before it starts to hurt? And can I get it down to 9.10 in order to get below 4 hours on the big day? And should I even be aiming for a sub-4, which apparently only 25% of marathon runners achieve? Questions that my training will hopefully answer.