Running: Week 6, Day 4, Run 3

Now the trick to training for a Marathon is not just to worry about the speed on short distances but also to build up the long distance capacity. With that in mind this morning I went out for a long run (at least as long as I've done in a while.

15 miles in 2 hours 24 minutes. That's an average of just 10.1 kmph, or if we extrapolate that to a full marathon distance it will take me 4 hours 12 minutes. I want to do in in less than 4 hours 6 minutes, so I need to increase my average speed to just 10.3 kmph (not even 2 %).

So close.