an excerpt...
"Breaking up your long runs
One of the best ways to get in volume similar to that of a 20- or 22-miler, yet
maintain a faster pace, is to break up your long run into two moderately fast
long runs. For example, instead of running 22 miles on a Saturday, try
running 10 miles Saturday at a steady pace and follow it up with a 16-miler
Sunday, with the last few miles at or near marathon pace. You’ll carry the
fatigue of Saturday’s run into Sunday, which will simulate the latter stages of
the marathon. However, you won’t be so fatigued that you can’t run fast at
the end of the 16-miler.
In this plan, you’ve now run 26 miles for the weekend, as opposed to 22, and
you’ve completed a good 60 percent of the run at or near marathon pace,
compared to almost none during the 20-miler. That’s 60 percent more time
teaching your body to burn fat at marathon pace as opposed to just slow and
easy running."
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