W04D7 · LONG RUN

The 24 km long run was a strong durability signal: it was completed at 6:47/km with normal legs, comfortable sensations, fueling breaks, and no meaningful breakdown late in the run.

This does not mean every long run should now be fast, but it does show that the previous easy guidance was unnecessarily slow for good days.

The marathon goal should now be discussed using official-distance finish pace, not the GPS average from a course measured long by the watch.

Takeaway. Use easy fluid pace on normal days and reserve slower running for true recovery. Build toward a clear official-distance marathon target rather than using broad pace ranges that blur the goal.

Next step. W05D2 Intervals. Five sustained threshold repetitions. Keep them strong and even, using lap average and effort rather than chasing instant GPS pace.