true, more like 10K + 30s pace for 6/7 miles with a 1-2 mile initial warm up jog pace. Just a threshold run. I did a 10K the other week. Such a painful distance.. I managed 38m50 so finished quite high up the field. And was then sick. I stayed at the finish line waiting for my wife who was also running. I'd say roughly 1 in 3 or 4 people came across the finish line, wobbled and was then sick. A well prepared for Marathon is easier than a 10K in my humble opinion!
Hi John, I've done a few marathons since this and I now tend to mix things up with my long runs. I think I've found the right balance, although those last couple of miles are still inherently unpredictable for me.
I now tend to do intervals within most of my long runs, so a 20 mile run might be 5 miles slow, 5 miles MP, 5 miles slow, 5 miles MP. And I also make the point of doing 1 or 2 runs of 22-23 miles. And during these one's I go very slowly for the first 3-4 miles and then gradually build the pace up to finish at MP.
I find that the 22-23 milers are particularly good for the confidence.