I have been running for a couple of years starting with 10k and moving on to halfs and then last year my first marathons. My training went well and i set a new pb of 1.45 for a half before london. All looked well for sub 4 but the heat killed me so finished in 4.36 I tried twice more before the end of the year and got down to 4.17 but without following a proper prog (which I had for london) This year Im running stratford and following the FIRST prog. Training is going well on my intervals and tempo runs. Last week I ran a 10k friday in sub 50 and a 1.48 half on the sunday both by myself, so in therory a sub 4 is on.
BUT my pace on long runs is my problem. If I run at the pace recomended I spend the first half of the run slowing myself down and it does not feel natural. if I run at race pace it feels much better but then at around 16-18 miles (doing 5 20 milers) I hit the wall which then messes with my head.
Any advise would be fantastic. Stratford is now 9 weeks away and sub 4 is still my traget
Thanks in advance
Will try 9.15 a mile on mondays 20 miler and see how that goes. Will also use race gels every 3 miles as that is what I usualy do on race day
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