Quote Originally Posted by alwaysinjured View Post
M off
T shorthills (1 mile warmup - 5K total over a 1/3 mile hill up and down - 1mile warmdown - sometimes off , if busy
W semilong as above 12 build to 18 at 15 sec faster than marathon
Th off
F Night long intervals 5 building to 9 * K+, half K recovery, round local block. 9-10mi total
S 6 mile pace
SU long 15 - build to 23, plod.

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Your Saturday 6 mile pace - does that mean marathon race pace?

And the plod - how much over marathon pace would you do? Cheers