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@Sainsburys_Ed
So, I've done 2 treadmill 5ks this week and both were comfortably below 19 minutes (obviously the running wasn't comfortable)
My aim is to be be able to sustain this pace over 10k in the real world before I start building up distance. Is 30s per km below intended marathon a good speed for a tempo pace?
I think I'm going to be doing the next marathon off 2 speed sessions and one long run per week, with 2 swim sessions and 2 bike sessions per week as well as my pootle from paddington to the office most days as well... When I write that out it sounds like a lot of exercise per week...
I'm also now certain I need to be 70kg for the marathon (currently around 76) so need to work my way down to that over the next 22 weeks...