Any tips on how to set a pace for the longer runs?

[iic25kii]

I got through W7R2 this morning and I feel absolutely shattered, which I didn't after W6R1 or W7R1. I'm guessing there are other factors at play but I think I definitely set off a bit fast today.

Has anyone got any tips on how to pick a good pace to start?

[UnfitNoMore Graduate]

Good job. There are indeed other factors in play, not least the fact that while individual runs are staying the same, the weekly total running is still rising. I set off on my long run just concentrating on keeping it slow... sometimes I can feel the moment that the toxic 10 ends as I speed up without putting in any extra effort, then I know I’m good to ease up to my normal effort level.

[iic25kii Graduate in reply to UnfitNoMore]

I hadn't thought about the cumulative effect of the different runs, but that makes perfect sense. I've run around 6.5 miles in the past week!

Thanks for the encouragement

[UnfitNoMore Graduate in reply to iic25kii]

Yeah... each 25 minute run is pushing you up a little... if we look at the last 3 runs all the time, you’re now up to 75... next doesn’t change that, but week 8 keeps adding 3 to it. This is one of the reasons we recommend consolidation after the plan as your body gets a break from the necessarily relentless progression. Other plans you follow after this may well have consolidation weeks in them, and even cut back weeks where you run less in the marathon plans. Hopefully run 3 will feel a little more comfortable, but it’s nothing to worry about, the plan stays challenging!

[John_W Graduate Ambassador]

Make sure you warm up properly - keep that 5 min walk very brisk indeed. And then break into a nice slow jog - really slow. Hold yourself back at the start. It's a skill that comes with time and practice - all about self discipline.