20mile races in marathon build-ups

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Hills of Death (HOD)
Hills of Death (HOD)
Feb 2017
5:52pm, 15 Feb 2017
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Hills of Death (HOD)
I don't have an orange car but as you know I can do the other 😉

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About This Thread

Maintained by rf_fozzy
I'm interested in what people think about them - do you do them? How do you run them

Advice from Gobi:

5 miles @ MP + 60-90( time to get loose so start close to 90 and work down)
5 miles @ MP + 45-60
5 miles @ MP + 30-45
4 miles @ MP
1 mile however you like
1 mile cool down

The 1 mile cool down came into force as I discovered coaching nobody wants to back off at 19miles and look like they have blown up so we invented the go race the last mile and then do a cool down rule

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