Marathon Q+A: Nick Anderson

Discover the answers to some of your frequently-asked marathon questions with these highlights from our live forum debate with British Endurance Coach - and Lucozade Sport Super Six mentor - Nick Anderson


Posted: 23 January 2009
by Nick Anderson

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Q. I’ve recently started marathon training but am finding the long runs both daunting and boring. I do most of my training on my own - how can I stay motivated and focused? Jimmy F
A. Long runs can be really boring for some people. There are lots of ways to make it easier, but whatever happens, you must do them! Try some of the following techniques to help you stay motivated:

  • Listen to music.
  • Run with other people – friends, or club runners. Many clubs do long runs at the weekend and they can be good fun socially.
  • Vary your route - include interesting locations or beautiful scenery.
  • Vary the terrain to include countryside, paths and trails as well as the road.
  • Enter races, but run them as long runs or as part of your long run. As long as you run at training pace, it’ll teach you to run in a race environment, practice taking drinks and getting used to standing on a start line.

Q. I try to do speed work, but I can’t retain my speed over a full mile.  How can I fix this? Are the speed sessions important, or can they be replaced with other exercise? Russell Silsbury-Basey
A. As far as speedwork goes, measure your sessions in terms of effort. Don’t worry if you’re not hitting target times. You’ve got plenty of time and should start hitting the times as you get fitter.

Q. I’m doing the Paris Marathon - it'll be my second marathon and my target time is 4:30-4:40. How can I - or indeed should I - work marathon-pace into my long run? I’m running long and slow but feel I should be doing some of my long run at my target pace. Jo Gray 3
A. Don’t get too hooked on how many miles you do at the weekend. You should include some marathon pace in the last ten weeks though. Make sure, too, that your long runs aren't longer than three (or three and a quarter) hours. If they are, you’ll get too tired and start to see negative returns. Run the last 45 minutes to an hour of your long runs at marathon pace for thelast ten weeks of your training. Don’t worry if you don’t hit that pace though. There could be outside factors slowing you down – the weather, for example. Just try to find a firm and flat route for the marathon-pace section, and go for it!

Q. I'm trying to throw marathon pace into a few of my runs. I don’t have a GPS but I know I’m going way too fast. How can I achieve constant marathon pace in training?  Steve Hilliard
A. You could be much fitter than you think, and your marathon pace might need reviewing. However, there’s a chance that you’re pushing too hard - marathon pace needs to be maintained for 26.2 miles. Could you have maintained your pace this week for 26 miles or close to this? Without a GPS, you need to learn to feel the pace from your effort. Marathon pace, if you’re fit, should be easier than threshold but a touch quicker than your easy runs. Your effort should be around 7.5/10.

Q. Most of the tips I've read recommend marathon pace + 10-20% for most sessions. A lot of my mileage is done straight out of bed in the morning as my commute to work. I run according to how my body feels, and these sessions tend to be more like marathon pace + 25-35%. Are these runs wasted mileage? I don’t want to incur extra muscle damage and delay my recovery for very little aerobic benefit. MuppetLegs
A. They’re not wasted miles – this is real life, and you have to run when it’s convenient. The key is to make sure that you run sessions at marathon pace at 7-8/10 effort or 75% maximum heart rate. Your easy and long training runs can be much slower – they’re often just time on your feet. Don’t worry too much about pace – what is key, is the effort you put in. Pick some races at weekends, relax, make sure you’ve got enough breakfast inside you, then go for marathon pace!

Q. Due to work commitments I sometimes don't have time to run during the day. What's the best way to work round this – should I increase the length of my runs on other days, or is it OK just to swap rest sessions around? Douey
A
. You have to let life go on, and fit training in where you can. Don’t worry if you miss days, but do try to swap your sessions around or make a new plan. Follow these basic rules though: don’t do a hard session the day after a long run;
don’t do sessions two days in a row; if you’re tired, do a recovery run instead (or take the day off). The key sessions are your long run, threshold work and marathon-pace runs. If you only did these three runs, your week would still be a success.

Q. My five-mile race league has four races, the first three of which are on consecutive Wednesdays just before the FLM. Should I race them? I’m worried that even if I do them as training runs, I’ll get caught up and race them instead… Tonythetiger
A. It can be good to race a few five-milers or 10Ks during your marathon build-up, to either get a faster workout or make training interesting. I would run the last one (two or three weeks before the big day) hard to sharpen you up. The others could be good training prep and could be run as below:
  • 10 - 15 mins easy, five miles at threshold pace, 10-15 mins easy
  • Five miles easy, then five miles at threshold pace (a clever way to run a mid-week longer run and specific to marathon preparation)
  • As part of your long run - five miles easy, five miles steady, then five miles at marathon pace

As far as getting 'caught up' in the racing goes, just control that testosterone! Let the others go, run with a smile and don’t feel you have to prove yourself to anybody. Train for yourself.

Q. I’m following the sub-3:45 schedule and have just completed Week One. Trouble is, I'm targeting the Edinburgh Marathon (May 31) so this leaves me with 20 weeks to fill, rather than 16. How should I extend the schedule – should I repeat early weeks, or later weeks, or fill in the gaps with extra sessions? Would more long runs be better, or speedwork? And when should I schedule my build-up races? John Lowe 3
A. I think it’s best to race a PB-effort half-marathon six weeks from race day, and a 10K two or three weeks from race day. As far as the extra weeks go, if it’s going well, do take some recovery weeks. These should include easy runs and a shorter long run. Your body will be able to recover and get ready for the next challenge, which it can’t do during a hard week. Two or three weeks of harder training should always be followed by an easier week, and then you’ll be ready to start the next four weeks of the training cycle.

Q.
In every marathon I've done, I’ve found it very difficult to keep the pace up after 20 miles. In my last marathon, I was running consistent 6:40-minute miles, until mile 20 when it dropped to 7:00- then 7:15-minute miles. I missed out on sub-3 by 5 seconds. How can I sort this out? Podro
A. There are a few things you need to consider:

  • Your nutrition before and during the race. Take on plenty of carbohydrate before the race (and the week before) and staying hydrated during the race. Try out energy gels on our long runs and see if they’d help you on race day.
  • Do you include marathon-pace sections in your long runs as race-day draws nearer?
  • Are you doing too many long runs or hard weeks? This will make you carry a low level of fatigue into the race that’ll show itself in the last miles.
  • Are you going too fast early in the race? This will lead to glycogen depletion and tiredness.
  • Are you being realistic with your target time, or are you pushing yourself too hard?
  • Threshold runs and Kenyan hillwork (continuous hills at threshold) will build your endurance and strength ready for the second half of the race.

Q. I've put together my own training schedule, and intend to run 27 miles four weeks prior to the race. Is this OK to do? Russell Gardham
A. No, definitely not- it’ll cause a negative return. I don’t know what your target pace is, but your long runs shouldn’t take more than three hours. If you’re a quicker runner, then I’d suggest that you run no more than 20-22 miles, including marathon-pace sections.

Q. I have the same problem in all my runs - after warming up, my knees and ankles seem to lock up, and can hurt so much that I to stop. When I carry on, it hurts for another mile, but then it’s plain sailing after that! Is this a physical or psychological issue? Russell Silsbury-Basey
A. Consult a good physio for an MOT, and then get your gait analysed at a local running shop. The physio should check ankle mobility and strength around the pain site. You should keep running, but only if the pain always goes. Never run through pain that gets worse.

Q. I’m training for my fifth marathon, but I’ve just started road cycling too. I want to continue with a long bike ride each week as cross-training. Do you think there is a maximum amount of cycling that can be safely incorporated into marathon training? Minni
A. Cycling is fine, but I would keep it low intensity. Just spin those legs out - no long epic rides! I would suggest that you maybe ride for up to two hours with a relaxed heart rate and easy gears - you could use this session in place of a recovery run.


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Hi everyone

British Endurance coach - and Lucozade Sport Super Six mentor - Nick Anderson will be online between 1pm and 2pm today to answer any queries you might have about the first few weeks of your marathon training.

Nick has been coaching since 1994 and is the current GB Endurance and Cross-Country Coach and a UKA Level 4 Coach. A junior international with a string of County titles to his name, he has coached more than 20 women to sub-3:00 level and many more men inside 2:45 and 2:30, including Olympic marathon hopeful, Toby Lambert. Despite this top-level track record, his real passion is helping runners of all abilities discover how to train correctly and reap the rewards of their efforts. Nick is also a Contributing Editor to Runner's World magazine.

We're starting this thread now so you have a chance to post your questions beforehand - that way, Nick will be able to hit the ground running rather than having to deal with too many questions all at once.

Time to get posting!

Catherine RW


Posted: 16/01/2009 at 11:09

Nick ,

Following the Full Potential training last weekend ... I am trying to get my pace right and constant.

Marathon PACE .... !!!

I am trying to throw marathon pace into a few of my runs, just to get a feel of things BUT I dont have a Garmin and my efforts this week have proved way to fast ..

8.00 / 8.10 min miles should be feasible but on a 9 mile run I was over 4 mins too quick .. Any ideas , training ideas on how to get a constant marathon pace ... ?? 


Posted: 16/01/2009 at 12:13

Nick - I came on a training weekend three years ago almost to the day with you and Keith in the Brecon beacons to prepare for my first and only marathon - I am now training for my sixth - Paris in April - just wanted to thank you for all the advice. You also know my brother Simon I think - (Sheard) who was quite a good runner way back when and trained with you - also Louise Foord who I was at school with.  Keep up the good work and inspire more runners.  Susan
Posted: 16/01/2009 at 12:25

Hi Nick, training for my 5th marathon but have just started road cycling too.  I've done 21m today on the bike and doing a 15m run in the morning.  I want to continue a long bike ride each week and I see this as cross training.  Do you think there is a max or min amount of cycling that can be safely incorporated in to marathon training?  I also do:  Monday easy run 4miles; Tuesday speed/interval sessions; Thursday tempo running; Saturday or Sunday long run with an easier run on the other day of around 5 miles.


Posted: 16/01/2009 at 12:45

Sometimes, because of work commitments I just don't have time to fit a run in during the day. What's the best way to work round thi s- increase the length of my runs on other days or is it ok just to swap rest sessions about (e.g. do a bit of speed training on the friday instead of havign a rest?)?
Posted: 16/01/2009 at 12:54

Hi Nick

I have recently started training for the FLM 2009 and whilst I have a fairly decent level of fitness I find the long run's slightly daunting and dare I say it - Boring. Can you give any tips to stay motivated and focused. I do pretty much all my training on my own and am not looking forward to the long run's over the next 4 months!

Thanks


Posted: 16/01/2009 at 12:55

Hello Nick, In South Yorkshire our 5 mile road league (of which there are 4 races) has the 1st 3 races on consecutive Wednesdays leading right up to FLM. What would your suggestions be as to racing them?

My normal "Final race" would be a 10K 2-3 weeks before the marathon.


Posted: 16/01/2009 at 12:56

Re Steve Hilliard

It could be you are much fitter than you think! Therefore your marathon pace needs to be reviewed. However, there is a chance that you are pushing too hard. Remember, this pace needs to be realistic and maintained for 26.2 miles.

Could you have maintained the pace ran this week for 26 miles or close to this? If not, then you are pushing too much.

Re pace without a garmin, learn to feel the pace and effort. marathon pace, if fit, could be easier than threshold but perhaps a touch quicker than your easy/steady runs. Rate of perceived exertion might be 7.5/10.

Hope that hlps


Posted: 16/01/2009 at 12:59

Re tonythetiger

Hi, it can be good to race a few 5 milers or 10ks in a marathon build to either get a faster workout or make training interesting.

I would run the last one hard to sharpen pre London if it is 2-3 weeks before the big day. The others could be good training prep and could be run as below:

 10-15 mins easy + 5 miles @ threshold + 10-15 mins easy

Or 5 miles easy then race but do 5 miles threshold. A clever way to run a midweek longer run and specific to marathon prep.

or use as your long run - 5 miles easy/5 miles steady/ then 5 miles at marathon pace

Just some ideas


Posted: 16/01/2009 at 13:04

Thanks for input  

I think 8 mins / 8.10 would be feasible over the FLM but definately  the pace of my 9 miles run would not be achievable over 26.2 miles or it would be foolish of me to try - Half Marathon possibly for a PB but no more than that ... 

A you say Less is more !!  


Posted: 16/01/2009 at 13:07

 Hi,

 I having been training for my marathon (FLM) this year, after taking up running last October.  I have an issue with all my runs, that after warming up (1M jog for example) my knees and ankle seems to get locked up, and can hurt pretty much for a bit that I want to stop, I have to phyiscally carry on, and after another mile then it is plain sailing then to run 4+ miles.   I heard of shim split etc, but it doesnt hurt after the 2nd mile.

Is this a physical or phycological issue?

 I do 2 easy and 1 medium and 1 long runs per week at moment LR is currently 6 miles.  I try and do speed work, but I cant retain the speed over a full mile.  My LR average running at the moment is 11.5mins/mile, fast - I can do 9:30 mins per mile, but only for a mile, after that I am exhausted.  I am trying to follow the sub 4:30 Garmin plan on Runnersworld, which is going well on the easy and long runs, but not the brisk/steady/fast.

What do you recommended, about the speed session, are they importants and whether they can be replaced by non speed exercise?

Many regards

 


Posted: 16/01/2009 at 13:11

Re JimmyF

Yep long runs can be really boring for some people. There are lots of ways to make it a little easier, but you do need to do them.............!

Listen to music on the MP3 etc

Run with other people from a club or group that meets. Many groups/clubs do long runs on Saturdays/Sundays and this can be a good social experience

Vary your route and take in interesting locations or scenic areas

Vary the terrain if possible using the countyside, paths, trails and rd

Enter races but run them as long runs or part o the log run. eg - a half marathon can be run easy pace if you dont allow yourself to get sucked into racing! Even a 10k can help, you just run for a period of time before, thn include the 10k at easy or marathon pace, then maybe add more easy running on after if you need to. Using races as training runs teaches you to run in a race environment, practice drinks nd getting used to standing on a start line. RUN YOUR PACE THOUGH!


Posted: 16/01/2009 at 13:11

Hi Nick

I ran New York (Nov 08) my first marathon in 3:34. For the FLM in April I was aiming for 3:30 & am following the RW training plan, as I did for NYC - would it be overly ambitious to aim for a bit less than this or should I stick to 3:30?

Thanks


Posted: 16/01/2009 at 13:12

Re Susan Slim

 Hi, great to hear from you and well done with those marathons! Thanks for the kind words. Yes I do remember the guys. Keep in touch with us............Nick


Posted: 16/01/2009 at 13:13

Nick, most of the literature I've read recommends marathon pace +10-20% for the general aerobic component of marathon training. A lot of my general mileage runs are done straight out of bed in the morning as my commute to work and usu fall in mara pace+25-35% range as I run by how my body feels.

So, I would like to know if these morning runs are wasted mileage and are just extra muscle damage and delaying recovery for very little aerobic benefit.

Thanks.


Posted: 16/01/2009 at 13:14

Hi Nick,

I am following your sub 3:45 schedule on the Super Six thread (for Dan) and targeting Edinburgh Marathon 31/May/09. I am one week behind Dan, so have just completed week one and its all good ....so far.

This will leave me with 20 weeks to fill instead of 16.

How would you advise extending the programme, e.g. repeat certain early weeks or repeat later weeks or sessions to fill the gaps? Would more long runs be better or more shorter interval type sessions?

Also, in which weeks of this 20 week schedule would you Ideally place a Half Marathon or 10k race? At present my options look like Edinburgh 1/2M at week  13 and Edinburgh 10k at week 17.

Keep up the good work. Its great to read your advice to Dan on the forum.

Thanks

John


Posted: 16/01/2009 at 13:14

Re Fiona C

Hi Fiona, for now I would train for 3.25-3.30 re your marathon pace. Choose a couple of half marathon in March and run one hard as a pb effort and the other at MP. If you get a big half pb and also find 3.25 pace for the training half easy, then I suggest your race plan in April could be quicker.

Dont put yoursel under pressure now though. Just do the training an evaluate where you are at the end of March. Sounds as though you are doing a fab job, well done


Posted: 16/01/2009 at 13:16

Nick, when are you coming over to the darkside (eightlane.com)?
Posted: 16/01/2009 at 13:16

Nick,

What sort of age do you feel is appropriate for a marathon debut? Particularly considering the Olympic marathon champ was only 21 and that lots of the Americans are now making their debuts much earlier?

How would you adapt a typical distance runner's program doing say 70-80 miles a week with the standard VO2 max, LT threshold, strides and Long run of 90-120 minutes for a first marathon? What do you think is important to add in on top of that - e.g. would the long run be increased in length, another semi-long run run or just a general mileage increase?

Incidentally do you view the long run as a "session" or main workout of a week itself and related to this should it be done just as time on feet, progressively working down to MP or faster or all at a reasonably quick steady state?

Finally - what sort of weighting would you give to all the activities outside of running that can comprise a running program. e.g. weights/circuits/plyometrics/drills etc. and which of these activities or the like do you feel gives the best "bang for the buck"

Best,
Bryn
Posted: 16/01/2009 at 13:19

Re Muppetlegs

Hi, no not wasted miles as you have to run when is best for you. This is reality! The key is that the focused sessions at marathon pace need to feel like 7-8 out 10 re rate of perceived exertion or 75% ish re heart rate. The easy and long training runs can be much slower - thse are often just time on your feet. Dont worry too much re pace - the effort levels are the key.

Choose some races at weekends when you have more time and breakfast inside you to practice real pace marathon runs though.

best, Nick


Posted: 16/01/2009 at 13:19

Re JohnLowe3

I suggest racing your pb effort half about 6 weeks out from race day. Your choice is therefore close and ideal. The 10k could be 2-3 weeks before so again you are spot on.

Re extra weeks, if things continue to go well include some rec weeks. These are weeks of easy runs and less volume on your long run. The body takes stock, recovers and then is ready for the next phase. I woulnt add extra hard weeks.

Therefore to 2-3 weeks progression always folowed by 1 weeks easy running then ono the next cycle. Good luck!


Posted: 16/01/2009 at 13:23

Nick,

thank you however the races are part of a league and are to be held 2 weeks, 1 week and the Wednesday before FLM. I agree with you about the one 2 weeks out but I do have concerns about the other 2 races being too close to FLM, My gut feeling is that it could be too easy to get caught up in the racing and blow the taper. There are about 15 from our club at FLM this year and most would normally run in the league. I am starting to think that it may be better to not do any.


Posted: 16/01/2009 at 13:23

Who's this Louise Foord woman, then, Susan??

Another idea for JimmyF to stop his long runs being as boring:  audio books on MP3 player.  You can get really wrapped up in a good story and the miles whizz by.

Sorry Nick - butting in on your thread...


Posted: 16/01/2009 at 13:25

Hi,

 Sorry to bother, but you seems to be answering people in order, and may have missed mine on page 1?


Posted: 16/01/2009 at 13:26

Re Russelsaliburybasey

I suggest a trip to a good physio for an mot and advice on footwear also at the local running shop. The physio should check ankle mobility and strength around the pain site. Carry on running but only if the pain always goes, never run through pain that gets worse.

Re the faster sessions - run to effort and feel, dont worry if you are not hitting target times. You have plnty of time and should hit these times as fitness builds.

See the physio though and well done


Posted: 16/01/2009 at 13:27

Artful Hen - are you stalking me Louise?? Hope you are well x
Posted: 16/01/2009 at 13:28

Thanks Nick
Posted: 16/01/2009 at 13:28

Hi Nick,

Wits' end - a few years ago I started training for a marathon and in hindsight probably just went into it too hard, too early. I got shin splints several weeks in and have battled with them ever since. I found out that I am an over-pronater so since then I have changed shoes (now Brooks Adrenalin), been fitted with orthotics (and later had them adjusted). At peak periods of pain I've had months of physio and applied ice after playing sport or running. I now stretch before and after I run. Over the past 4-5 months the shins have felt recovered so I set myself the goal of training for a marathon again in 2009. I've now commenced the RW 16 week schedule and am following the sub-4.30 training plan, with the aim of running a marathon around the time of London. I'm now into week 3 and have a sinking feeling there's a little bit of tenderness to the front of my shins. Is there anything you can suggest to help me keep these at bay long enough to achieve my goal?!?!?

Any advice appreciated.
Regards,
Michelle (aka crayongirl)


Posted: 16/01/2009 at 13:30

tonythetiger

You raise a good point about being caught up in the racing. Up to you but as a grown up I am sure you can control that testosterone really! Let them go and save it for race day I say. Run with a smile and dont feel you have to race, use it as training. You dont have to justify or prove yourself to anybody. Train for yourself.


Posted: 16/01/2009 at 13:30

Nick, thanks for the kind words, "grown up" , I will have to show this to my wife!!!
Posted: 16/01/2009 at 13:33

Crayongirl/Michelle

Sorry to hear that. Well done re shoes and orthotics. I assume thse were fitted and tested for you properly. Several othr major things you can do to help shin splints :

Strengthen Glutes massively to reduce knee medial movement and overpronation. Also stengthen hamstrings and quads. Suggest walking lunges, one knee squats etc but under the guidance of a trainer/physio.

Run on softer srfaces such as trails, grass regularly

get massage deep into th ecalf and connective tissue area every week. Find sombody good and get them to blitz the calf area to prevnt tightness and tissue damag build up etc.

The other things you are doing are great but also increase all mileage gradually and include easier weeks.

Also consider X training and aqua jogging to replace some easy runs thu reducing vol/impact each week. The aqua jogging will keep you cardio fit and strengthen. A great tool

Best Nick


Posted: 16/01/2009 at 13:37

Thanks Nick, I will give all that a go!
Posted: 16/01/2009 at 13:41

Hi Nick - may seem a daft question but here goes.... i've a club place for FLM this year. i ran the leicester marathon in oct in 3.43 then in november picked up a calf strain which meant i had to stop running for a few weeks. i've now had a really bad cold for the past 2 weeks which has meant the max distance i've managed to run so far in training is 9 miles (though i am doing 12 this weekend). have i missed too much training to be realistically looking at sub 4 hrs for FLM this year?


Posted: 16/01/2009 at 13:42

Hi mini,

sorry to miss you earlier. The cycling is fine but I would keep it low intensity. Just spin those legs out and no really long epic rides! Perhaps just up to 2 hours with a relaxed heart rate and easy gears not pushing the big ones. You could use this as a recovery run type day.

Make sure there is marathon pace in your plan also! Include this in segments of your long runs in the last 6-8 weeks on occasions too.

best, nick


Posted: 16/01/2009 at 13:47

hi nick

 i am doing the paris marathon in 11 weeks. this is my 2nd marathon and my target time is 4.30 to 4.40. my long run is 15 miles which will go up to 16 next week. my question is how or indeed should  i work my marathon pace into my long run. i am running long and slow but feel i should be doing some of my long run at my marathon target pace. what do you suggest??

FYI - i do a 5 mile threshold run each week, an interval session and a semi long run which stands at 8 miles but will increase to 10.

thanks

jo gray


Posted: 16/01/2009 at 13:49

wayt2slow,

No there is plenty of time! Stil 14-15 weeks an you are experinced. The running you completed last year is money in the bank. Keep patient and focus on shifting the final parts of this cold with good nutrition and plenty of sleep. I would keep the long run very easy and dont try to build up too much or play catch up. Just consolidate for now. The last 10-12 weeks are the key, you are just building a base right now.

Go for it, but dont push hard yet

Nick


Posted: 16/01/2009 at 13:50

Hi Nick,

Wits' end - a few years ago I started training for a marathon and in hindsight probably just went into it too hard, too early. I got shin splints several weeks in and have battled with them ever since. I found out that I am an over-pronater so since then I have changed shoes (now Brooks Adrenalin), been fitted with orthotics (and later had them adjusted). At peak periods of pain I've had months of physio and applied ice after playing sport or running. I now stretch before and after I run. Over the past 4-5 months the shins have felt recovered so I set myself the goal of training for a marathon again in 2009. I've now commenced the RW 16 week schedule and am following the sub-4.30 training plan, with the aim of running a marathon around the time of London. I'm now into week 3 and have a sinking feeling there's a little bit of tenderness to the front of my shins. Is there anything you can suggest to help me keep these at bay long enough to achieve my goal?!?!?

Any advice appreciated.
Regards,
Michelle (aka crayongirl)


Posted: 16/01/2009 at 13:51

Are you Clive's brother??
Posted: 16/01/2009 at 13:52

oops, didn't mean to post that again. my 'refresh' got a mind of its own...
Posted: 16/01/2009 at 13:55

jo gray 3

Dont get too hooked on how many miles you do on a Sunday but yes include some marathon pace in the last 10 weeks etc. Be careful that th long runs you are doing dont start to get longer re time than 3 - 3.15 hours long. If they do I believe you will see negative returns and extra tiredness.

I suggest making the last 45 mins - hour @ marathon pace on some of the long runs in the last 10 weeks.

Therefore a 3 hour run might be 60 very easy/60 steady and 60 @ target mp or effort.

Dont worry if you dont hit the pace. It could be cold, wet or windy etc. It is the marathon fefort hat counts really although do try to find a flat firm route for the marathon pace part. Use the garmin just as a guide.

Good luck, Nick


Posted: 16/01/2009 at 13:55

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