Hi Neil,

I can only advise on what I did and that is at the Coventry HM my weekly long run up to the event was 16 miles in total which was 1.5 mile warm up at slow pace, then 13 miles at steady/tempo followed by 1.5 mile cool down at slow speed. I managed to keep a decent pace and finish with a sprint in just under 1:40 on probably the hottest day of the year at that date.

I am now building up to the Birmingham HM in late October using the same strategy, at the moment I am at 12 mile slow long run once a week and increasing by half a mile each week until I reach 16 miles then start putting some speed in the mid 13 miles like last time.

It works for me.