I wasn't intentionally running as fast as I was. I just did a half marathon a few weeks ago and my pace was 7:55. I did my first marathon last year with a pace of 8:56. While training for that one I did all my long runs at about 9:10-9:15 pace. I never let my shortest long distance run dip below 10 miles for the year in between, just worked on getting them faster. My 10k pace was 7:20 in April. My 20miler on Sunday was at 8:25 avg and I was able to run and sing Christmas carols with my husband for several miles and talk the whole run. I run four days a week and usually do a day or two of cross training (swimming, biking, core, eliptical). Don't know the name of my 16 week plan. I used the same one last year and it worked well to get me in under four hours, which is what I was shooting for. I'm a 36 year old female. I have no idea what MPW stands for. This past weeks plan was for a 5,8,5,20. My first 5 was at a 7:35 pace, my 8 at an 8:30 pace and my second 5 at an 8:30 pace. I had a negative split for my long run on Sunday.
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