17.4 : Friday 17 December : ?Tempo + speed

Not sure what you call todays session - probably tempo and speed. Ran 7km around the Bay at 4.00 minute a k pace. The 3 x 400 each in 85 secs then 3 x 800 in 2.52, 2.54 & 2.54 - last week the same session was slower on each element and in particular I am watching the 800 as they are a good guide to marathoon time. That is do 6/8 800's and the ? average time indicates you marathon time (Yassos) - it is early days in to the preparation but on these times if the training can be maintained they indicate a possible 2.55 or so marathon. Also they were run at the end of the session whereas the proper guide is for them to be the whole session.