Just looking for a little feedback on a treadmill long run I did yesterday: 7 x 3km progressive from 15.3 - 15.9 km/h with 1km after each at 14 km/h, plus 2km warm up and finishing with 2km at 15.2 km/h. Total 32km in 2:08, average pace more or less exactly 4:00 min/km (came through 30km about 10 or 20 seconds under 2 hours).
This was at the end of a 123km week, had done a hilly 32 - 33km long run the week before outside with 587m elevation, 4:18 min/km average pace, last 10km at something like 3:50 min/km average (bit up and down, did two flatish kilometres in the middle at 3:45 min/km pace that were representative of the effort level).
What kind of marathon shape would you have been in if you were running these kind of long runs?
Feedback on treadmill long run
Training Advice/Discussion
Marathon
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I'd guess anywhere from 2:30-2:45 right now on a "normal" course (not too much elevation change, not a lot of wind, etc.). Probably closer to 2:30 since you said you included your warmup and the 1km recovery after the 7x3k intervals; in a race you'd probably have a faster average pace so you'd be closer to 2:30, espexially given your last long run you mentioned with a lot of elevation change. I'm not great at math so definitely take my opinion with a grain of salt, but you would run a pretty decent marathon even right now.
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Thank you! Yes, I included the warm up and recovery.
