What seems to be the best approaching to increasing your pace during the long run?
My weekly long run is usually around 2hours and is progressive in nature, starting about 1min30second slower than MP for the first half and progressing to about 1min slower than MP.
I've seen the following:
-10miles @ 1min slower that MP; then 10miles @ MP
-Long run 2hours fartlek
-10x 1mile MP; 10 x 1mile recover
How did you do it?
*I run 110mpw. Goal race pace is sub 2:20.