Long Run -- Late Base, Specific Prep

Long run -- drop to the 1:40 to 2:00 range -- main set...
20 min steady/5 min mod-hard/5 min easy, repeat

Do the above 2-3x, then have an easy week without main sets.

Then repeat the main set 3x in a workout -- that's 90 mins
Do that 2-3x then have an easy week without main sets

Then keep the 90 min total main set but change the last main set to 6x5 min alt mod-hard with steady.

End this protocol 3-4 weeks out from your A race. Do at least half of these runs in rolling terrain.

steady is on effort -- don't push your HR early, it could be low
build into the steady
build into the mod-hard
don't force HR, let it build
after each mod-hard, easy down gradually

Your run description indicates that you need to ride _even_ slower. Remember that a marathon is a very solid event all on it's own.

With AeT of 145 then I'd expect you to have a 10K HR in the high 170s/low 180s -- is that the case?

Steady, just sit on AeT
Mod-Hard, build to 155

Don't hang out at 150 -- not as effective a spot

Keep eating right -- focus on nutritional quality, not weight loss.

A large man shouldn't do monster bricks -- if you do... then it's been nice knowing you and we'll stand by for the over-use injury posts.

Get your run frequency to 5x per week (2 out of 3 weeks) -- if you can. Aside from the quality long run, one aerobic run -- all the rest should be easy.

Don't let that long run wipe you out. More than 24 hours of fatigue and you need to dial down the intensity. Bike training should dominate your weekly fatigue.

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