BM: General aerobic pace for me is how I'm feeling on the day. HR is usually about 10-15 beats or so above Recovery pace.The medium long and long runs are often done progressively, again, depending on how the legs are feeling.
Annie RW: What about the rest of the forum then. Surely it wouldn't be too difficult to merge all the multiple threads we have on exactly the same topic; like every other forum I use does. It looks like some people think of something and start a new thread without even bothering to see if it's been brought up before.
Dachs: Sure will; I've followed this one a few times now and 2 out of 3 have given me decent results. I think I need to maybe adjust the quicker reps a bit from about 6 weeks out as it's at this stage my Achilles begins to quake. Maybe do MP tempos instead of the 5k pace intervals.