After much consideration I decided to do 5 x 1k with just 60 seconds recovery! I was aiming for just under 5k race pace and they came out at around 4:25/km which was just about right. Actually they were a bit longer than 1k because my watch works in miles so I put in 0.63 miles for the reps! Even better!
14 miles on Saturday including 6 at marathon pace just to see how it felt - it felt tough! Marshalled at local parkrun then did 4 easy miles on Sunday.
Tempo run yesterday(my birthday treat!). Not sure if the heat was a factor as I run very early in the morning but the last 2 miles out of 5 at tempo pace were a little bit slow. Shan't worry about it too much! Hilly 8 miles this morning - looking forward to essy 4 tomorrow.
Matty - what recovery did you have on those 1k intervals - I've got that session on Thursday and wasn't sure how long to give myself. I usually have 2 minutes off mile repeats so I was thinking a bit less than that?
Nicole, I'm a bit concerned as I don't recognise that 8 mile run from P&D! Was it supposed to be one of the LT runs? Like Bob, I don't mean to keep questioning what you're doing but P&D is pretty hardcore and if you don't stick to the right paces I'm worried you are going to end up injured or just too knackered to carry on with it!
Nicole - I had a look at the book last night and it should definitely be 5 miles at LR pace followed by 8 miles at MP (although some people would do 4 then 8 then 1 cool down mile). But the 5 miles need to be run at your long run pace and no faster. The run is called a marathon paced run because of the 8 miles at MP.
Nicole, I think that 13 mile long run should be 8 miles at your LR pace then 5 miles at your planned MP. I haven't got the book in front of me but I know it definitely shouldn't be as you described - it would be far too hard! Your MP should be the same as the pace you plan to race the marathon. They aren't two different paces. The aim of this type of long run is to get your legs used to running at MP when already tired without totally wiping you out. You should pop over to the P&D Autumn Marathon training thread (don't know how to do the link thing!). There are alot of friendly, experienced people on there as well as people using P&D for the first time.