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The Long run is just that, it is not intended to be run at pace... your speed work will cater for this at a later date once you have trained and set a good base. I follow a principal where for my long runs I run for time on the road i.e. Today I will run for 70 mins, the long run is ment to be easy. If you can't talk to the person next to you with out losing your breath, then you are going too fast.
He my typical weekly training schedule to build a 10 week base for the marathon. (my personal best run is 2.55 for the marathon) Mon - 30-40 min circuit training Tue - Speed work 20 min warm up easy jog, 1 to 1.5 mile @ 10km pace rest and repeat 2 more time, warm down. Wed - 60-70 minutes easy Long run Thur - 20 warm up then 4x 800m speed work, 15 minute warm down Friday - rest Sat - 6-10 mile med pace (warm up first) Sun - Long easy run 80-120 minutes, reduce this time for the first 3 weeks to about 60-70 minutes
Repeat week , try and do you trainig with a friend, particularly the long runs.
The trainf schedule above will give you an all round base and you will notice the big dirrerence to you fitness and stamina in about 2 weeks.
The full schedule that I do is a 15 week schedule reduce the last 5 weeks mileage to taper for the race.
If you want any further information email me.
id_murray@hotmail.com Cheers and have a good one
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