Partridge wrote:
In my opinion you run all your easy runs to slow. About 4:10 - 4:30 / km is the pace you would expect a 2:30+ marathon runner to do.
Just a single 10 k in 3:20 pace per week which is not even goal marathon pace for 2:15 (3:12/km).
Do some faster stuff! You have to come to a point within the next 1.5 years where 3:12 pace feels quite comfortable....
I have a 2:20 guy in my local running club who is doing a lot of workouts like 20x400s in 70s, 6x2000s in 6:10 and so on during summer.
He is also doing local 10k races as long jogs, like 10k warmup, 10k in 32-33 (winning the race) and 5+k cooldown. Remember, this is 2:20 training. You can begin with sessions like that but have to be even faster later on.
Partridge, you forget something ….. ;) He is coached by the presumtive world class coach Catalin Andreica( forgot the spelling), the Romanian
record holder with 2.12.30 something! Who is you knowing better than that? LoL
Hehe! Just kidding bro...…. :) You are absolutely correct in your critic and gives a very good advice! ….(..except correct paces to run for a 2.20 marathoner) :)