W06D7 · LONG RUN

This was a major marathon-specific benchmark: 25.7 km at 6:25/km moving pace, completed on only five hours of sleep, with normal legs and no extreme fatigue at the end.

The run confirms that the current fitness level supports a working sub-4:30 direction, but it also carried real load. It was close to target marathon pace for a long duration, so the following week should be adapted with discipline.

The right response is not to add every Garmin workout. The week should keep recovery, one controlled 10K-pace session, an easy Saturday run, and the Sunday long run, while skipping the extra moderate-hard interval session.

Takeaway. Sub-4:30 is now the working target direction, with sub-4:35 as the solid fallback. Keep building through controlled sessions and long-run durability rather than turning every run into a validation test.

Next step. W07D2a Recovery Run. Short recovery run after a major long-run benchmark. Keep it relaxed, easy, and restorative.