Posted: 19/11/2014 at 20:48
Eurgh, I pop in to have a look and 15W is all smelly.
Hello Bluemoon. What I think is (1) your paces for long runs, medium long runs and general aerobic would ideally be based on your current level of running ability, so I'd go with your recent 10k time plugged into McMillan. And (2) that as far as I remember, all the runs with MP are a total of the MP section + 4 miles, and I think that this is because they're imagining a warm-up of a few miles, an MP workout, and a mile cool-down. Same for the LT sessions - they're written as the tempo section + 4 miles, and again, it looks like the rationale behind that is warm-up, session, cool-down.