Road to London 2009

[Sweder]

I'm a big fan of 'Less Is More'. I dined on LiM for Paris in 2006 and bagged a PB on an average of three runs per week. The key is the long run, extending the mileage carefully, using the other two as either recovery or speed/ fartlek sessions.

The main benefits (aside from time efficiency) are less opportunity for injuries and a surprising freshness on those longer runs. you don't get as many 'duff' outings either. The one downside is if you miss a run (though timetable conflict or illness) it feels like a big part of your schedule (which it is, at least percentage wise).

I don't think you need to run long at race pace at all. Time on your feet is far more important, or at least that's the consensus of us Brighton lot (we discussed this over coffee the other Saturday). Short speedwork sessions between the bigguns are great for improving race pace and aerobic recovery time. You've been there before so you know you'll up your pace on raceday through pure excitement. Might be worth slipping a half or two into the schedule to relight the racing fire. Running a half with your full marathon head on, whilst tough to do, is a comfortable and reassuring experience.