12 weeks to go - Long Runs

65k this week. Track session with intervals from 800m-1200m. The long run goal this week was to run for 2 hours (28k in 2h08). Of the various plans/forums/experts I have been reading and following one I would recommend highly is Pete Fitzinger: pfitzinger.com

He has some great ideas on approaches to marathon training. What makes sense is his time on feet, your longest run should equal the amount of time you plan to race your marathon in. He suggests running the earlier part 20% slower than goal marathon pace and the latter part 10% slower than marathon pace. This should equate to approximately 22 miles as well as the amount of time on your feet. As well as the physiological benefits of long runs there is also a great psychological benefit come race day.

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