Run

The slow long one - 32km 3hours, took it easy all the way - a few stops to buy power bars and drinks.

There's a great website/brand called fetch. I get the newsletter every month or so. Basically the bloke who runs it collects all the data runners have and draws out interesting statistics - The latest one was useful.

1.

Bottom line - run 5 x 19-20 miles in run up to marathon

2.

Slow runners do their long runs too fast/it's OK to do your long run relatively slowly. 

- a 3 hour marathon is 6min53s/mile Based on this my long run pace of 5min30s/km is a little slow, I need to start thinking about taking it under the 5min mark.

3. 

In training slow runners start fast and get slower. Fast runners speed up (slightly)