I've just had a look at goandrace.com because I'm putting together my marathon training plan for December. I did my one and only marathon two years ago without much of a plan and might as well have crawled the last 12km (finished in 4 hours 14 minutes). I'm wanting to prepare properly this time round and thinking 3h30 - 3h45.
Looking at the plan it gives, the slow runs are showing as 5:05/km and long runs 5:15/km. That seems pretty fast considering my target time would be 5:00/km.
@Stuuuuuu and
@gaz76, any advice you can give for the longer/slower days? My HM pb is 1h38.
Cheers