I'm on the third week of the 5k plan of the Third Edition of Daniel's running Formula. My sunday long run was supposed to be 1 mile at easy pace, then 9 miles at marathon pace, which is 8:17 minutes per mile, according to the vdot tables. The problem is, I could only manage 8:50 minutes per mile, my legs were pretty fatiqued only midway through.
Background:
Male, 20 years old, 6 foot 3 inches, 180 lbs, 5k pr is 22:40 from a time trial. Been running for 2 and a half years, I ran 1500 miles last year, this is my first time following a plan with 2 quality sessions and a long run. Speaking about the long runs(even the easy ones), they were always the hardest for me, harder than intervals and tempos physically and mentally.
Current training: 44.7 miles per week, easy pace is around 9:20 minutes per mile, threshold pace is around 7:40 minutes per mile, easy long runs are 11.2 miles long, with a pace of around 9:40 minutes per mile (and my legs are always dead afterwards)
This week:
Monday: off
Tuesday: 2 Miles easy + 4*200m in 45 seconds, jog back + 4*400m in 90 seconds, jog back + 4*200m in 45 seconds, jog back + 2 miles easy (done on pavement, tracks are closed)
Wednesday: 60 minutes easy (around 6.5 miles)
Thursday: 60 minutes easy
Friday: 2 miles easy + 7 * 2 minutes hard, 1 minute easy (around 7 minutes per mile pace) + 2 miles easy
Saturday: 60 minutes easy
Sunday: Long M paced run mentioned above
I will have a similar M paced long run in three weeks. Should I change something up or is it fine like this? Why do my legs always suffer a lot during the long runs? Is it supposed to be like this?