A cracking crescendo long run

18M - long run at 6.00 (0-6M); 5.49 (6-12M) and 5.43min/M (12-18M)

I'm really pleased with this one. I ran most of my long runs like this last year in the marathon build up (but a good deal slower). Slowly building towards ~10% slower than race pace then holding that for the last chunk when your legs are tiring is supposed to be a good format for these long runs. A balance between running fairly hard and with a race-pace-like stride pattern while not causing too much damage by really hammering it.

I had meant to run this one with splits of 6.30, 6.15 and 5.55 for the three thirds, but found myself feeling sprightly and eager. Last year I struggled to sustain the last third of these runs at faster than 6.15, so 5.45 is a substantial improvement (and means that I ran the whole 18 at close to last year's marathon race pace). A real confidence boost. With 3 and a bit months to go to race day, I'm feeling positive about meeting my targets.