All very encouraging going to give 18 week schedule a go starting Monday.
Another one who 'broadly' followed the 18 week 55-70 mpw schedule. I say broadly followed, cos I always had Tuesday as a rest day (for family reasons) and P+D have a quality session in there. So I ended up jiggling it round a bit, but mostly did the sessions. It helped me to run a 15 minute PB - 3'12 to 2'57, so thumbs-up here too.
If I was doing it again I'd make sure I did all the Mara paced stuff they advocate. Too many of my Long Runs were time on feet jobs. Yes you need these to build an aerobic base, but I didn't step it up enough later in the programme where I should have. You need to get used to running at 7'20 pace (for 3'15 say), and to get into the 'hurt zone' a little bit on LSRs. Not EVERY LSR by any means, but certainly more frequently than I did. I also did a lot more 20 mile+ runs than they advocate - 10 were 20 miles or over actually. I personally think some of the LSRs are a bit light, so I did extra miles (but then I felt I had a weakness in my endurance, so I tried to address it).
That's why I say broadly followed - work out if you have any weaker areas and try and address those as part of a solid programme - but don't be afraid to tweak it a bit to suit you.
was going to tweak it to suit especially what days of the week to suit each session as i too am tied by family committments but am lucky enough to be able to do my long runs during the week occasionally. Great to hear from people whoe have followed the scedule and improved .
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