W07D7 · LONG RUN

This was a major marathon-specific long run: 25.8 km at 6:16/km moving pace, completed in cold, windy and drizzly conditions, with normal legs and a controlled finish.

The pace was faster than official sub-4:30 marathon pace for more than two and a half hours. That does not mean the full marathon target should become 6:16/km, but it strongly confirms that sub-4:30 is the right working direction and corral choice.

Because the run carried real load, the next week should absorb the effort rather than stacking every Garmin workout. The Monday recovery run and the strange Wednesday duplicate should be skipped.

Takeaway. Sub-4:30 is now clearly justified as the working target direction. The next priority is consistency and recovery management: keep quality controlled after big long runs instead of proving fitness again every session.

Next step. W08D2 Intervals. Controlled threshold session after a very strong long run. Keep the 10-minute reps smooth and repeatable.