Running

That is the plan. Roughly 4.5hrs is a comfortable marathon time atm - meaning I can continue on at that pace for another few hours without too much trouble. But my training for pretty much all this year has focussed on endurance, and I've lost some speed which I'd like to get back whilst maintaining the endurance. I still do the odd hills/intervals session with the club but generally they're short, sharp sessions and probably not really what I need to be doing to improve pace over longer distances.

Also last week I ran 50 miles without intentionally trying to do a lot of running. Not trying to boast here (I was fairly tired come Sunday afternoon) but I think I need to figure out a bit more of a proper weekly routine to do more runs with a target in mind for the session as opposed to just get out and run.

Somewhere closer to 3.5hrs I hope should be achievable with the right training over the winter.