I have just started the pfitzinger 18/55 marathon plan for the New York Marathon in November.
I have just ordered the book so am yet to read it but from reading lots online I understand that easy runs or medium long runs should be run at marathon pace +10/20%.
I am aiming for a 3:15 marathon time so my easy pace according to pfitz +10/20% mark should be in the 8:10-8:55 minute mile range. I have also plugged this into the McMillan calculator and this says i should be doing easy runs at 7:22-8:22 pace which is quite a bit quicker.
With peoples experience do you think I should be being cautious with the pace and go with the slower end of McMillan but the faster end of Pfitz, maybe even slower or run around the 7:50 mile pace.
My build up over the last few months has been running the longer runs (10-12 miles) at around 8 minute mile pace. I have been doing 30-35 miles a week and did a 40:40 10k a few weeks ago but I am a little wary of getting injured when I push this up to the 50 mile a week mark.
Hopefully a couple of you could share your wisdom to help me out. Many Thanks
Appreciate the replies guys. Had a good interval session tonight doing 1k reps at 6:25 pace, felt the burn though. I think Lincoln 10k may come a bit soon for my 40 min target but I do plan to race once a month so hopefully will get better with experiance as you say Lou.
Hi I understand there is a lot of threads of similar content of which I have read to get some very useful tips and start me off. I just wanted to get some advice around the program I have made for myself. My aim is to break 40 mins for 10k and then work my way to get even quicker. I come off a pb of 40.53 but that was 3 years ago and last year I was around 43 min pace. My plan which I have been following for 3 weeks now taking tips from other threads and McMillan calculator is the following. Monday - 6 miles easy 8.30 mile pace Tuesday - 4 miles very easy 9.00 pace Wednesday - rest Thursday - 7 miles, 1mile warm, 5 tempo at 7.00 pace, 1 cool, the next week doing 6.40 mile pace for 1k reps x 7 Friday - 4 miles very easy at 9.00 pace Sat - long run 10-13 miles at 8.15 pace Sun -rest Any advice around this being sufficient or not for my goal would be greatly appreciated. My concerns were that if I was doing enough miles and the pacing is right. Many thanks in advance.