Quote Originally Posted by alwaysinjured View Post
Think I said higher up - more like 6.10 pace

The worst pace to train at in my view is junk mileage at 7.0 - 7.15 , do that and the marathon will feel too fast to maintain. Use the midweek semi to program pace not slower than 6.40. Then nowhere near that for longs eg 7.30+ or offroad/ldwa.

I knocked 10-15 min of my times in a matter of months when I stopped doing junk miles in that forbidden zone, reduced the miles and made the core workouts specific. I was also less tired all the time!
I think the long run needs to be sharpish... or at least finishing around marathon pace for the final 5k..

I do my 20 milers around 6:40-6:50 pace.. finishing 6:10-6:15 pace... marathon pace is close to 6 for me.

For me the key sessions are long run, 1 med-long run, MP runs, and longer reps/tempo sessions.. 1-2 miles.. then the bulk of my mileage is around 6:50-6:55 pace..