Started sub 45 for the first time

[virtual runner]

you have read the blog about AB and her marathon training have you?

articles start from her beginning:

http://www.time-to-run.com/theed/ab

till the end

http://www.time-to-run.com/theed/ab/roll...nto-basket

cheers TheEd

Yes I did.

Actually she was my inspiration

[TheEd]

so then confirming that, we work on the 10k programs and then 6 weeks before hand we switch to similar training AB has done

correct

and yes, it would be great to get the long run up to a minimum of 25 to 30k every 3 weeks

then it should make the whole process smoother

excellent

TheEd

[virtual runner]

Looking forward :great:

[virtual runner]

Today I was supposed to run 5k paced run. For some reason I did 3k.

Take a look at the first k

Distance: 3.00 km
Time: 12:10
Avg Pace: 4:03 min/km

1.) 3:48.9 168 177
2.) 4:11.0 177 179
3.) 4:09.8 180 183

[TheEd]

well at least you know the speed is there

onwards

TheEd

[virtual runner]

I`m pretty sure I could do 1k sub 3:30.

[virtual runner]

Hi TheEd. Hope everything is good with you.

I have 10 more weeks to halfmarathon.

Where can I find earlier weeks of this plan??

http://hamptoncourthalf.com/level-4-1hr-30-1hr-45/

[virtual runner]

I found it :laugh::laugh::laugh:

[TheEd]

you know you are able to run half marathons off the 10k program if you increase the Sunday long run which is run every 3 weeks?

TheEd

[virtual runner]

Yes I know that.

So every 21 days I do 18km? What tempo?