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Aug 2019
11:01am, 20 Aug 2019
32,222 posts
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HappyG(rrr)
Week 10 5 x 600
Week 12 5 x 600 - with a 8-15K race on the Sat
Week 13 5 x 100
Week 14 5 x 600 - with a 8-15K race on the Sat
Week 15 4 x 1200
Week 16 5 x 600 - with a 8-10K race on the Sat
Week 17 3 x 1600
And lots of strides (6 x 100m or 8 x 100m) within general runs. And tempos (but they're not pure speed).  G
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Aug 2019
11:06am, 20 Aug 2019
8,339 posts
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larkim
I enjoy the intervals in P&D, and I do think the strides are hugely important - Pete Pfitz said on his interview on marathon talk that he would add more strides in if he re-edited the plans now. I do them in my own individualised way (after an easy run as a mini-session in their own right - 100m fast up the road, then walk back, then repeat etc), which is probably "wrong" but works for me.
In fact, it's 5x600m for me tonight. And 5x1000 (not 5x100 as per above!) next week I suppose if I'm at week 12.
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Aug 2019
11:18am, 20 Aug 2019
38 posts
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Ian5
Here's where in the past I've lost this thread as so many comments and I don't feel qualified to answer,but here's my 2p worth.
I do no short distance training and I'd say 90-95% of my miles are easy pace,but my 5k pace has gone from 19:52 to 17:52 in 2 years.The only real difference is miles in the bank,and the 17:52 was in between 2 marathons so shows the benefit of marathon training on shorter distances.
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Aug 2019
11:19am, 20 Aug 2019
111 posts
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riggsy99
I agree that the strides are important and I think they helped me after my hamstring injury in Feb
Tonight’s run is 10 miles with 10*100m strides with 20 seconds recovery thrown in at some point in the run (normally in the second half of the run)
I also like to do the strides on a slight incline as that makes me concentrate on form and not trying to go flat out
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Aug 2019
11:26am, 20 Aug 2019
112 posts
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riggsy99
JDA
with regards to the off season I wonder if people’s best times may come in a spring marathon after doing an autumn Marathon. For example I will be doing a marathon middle of November then start training for my April marathon end of December with a few weeks in between to recover and do a short 10k program.
I think the cumulative effect of the training should lead to a better time
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Aug 2019
11:32am, 20 Aug 2019
29,030 posts
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SPR
My basic training week is 6-7 mile runs, with a progressive run (7 miles), a long run (9-13) and a hill sprint session (10 x 10 secs, 3-4 miles beforehand which has recently been a fartlek but before was just easy) over 6 days with 1 rest day.
More variation may be needed going forward.
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Aug 2019
11:38am, 20 Aug 2019
763 posts
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SKR
WW i agree about the post Marathon fitness, the first few weeks after Tokyo i was running my easy runs in the sub 7 range. my mileage is slowly creeping back up to marathon training territory now and i am already beginning to feel the speed endurance come back.
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Aug 2019
11:52am, 20 Aug 2019
1,345 posts
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SailorSteve
Ian5 - that’s a great example of the benefits coming from building ‘simple’ mileage with few, if any, frills. With your excellent progression and while you’re enjoying your running, why complicate things?
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Aug 2019
12:27pm, 20 Aug 2019
15,116 posts
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Bazoaxe
Post London I did a series of 8-10 x 400m repeats and that saw me run pretty quick 5ks. Now back on the marathon plan I wouldn’t get back to those heady heights.
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Aug 2019
1:05pm, 20 Aug 2019
1,560 posts
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Brunski
I'd say the Marathon Pace mileage is what helps over a 5k.
For my one and only sub 17 5k I was 3 weeks out from a marathon, and was doing a weekly (slightly quick) 10 mile tempo that was around Marathon Pace, or slightly faster (say 105% MP). Being 3 weeks out from a marathon also meant I had plenty of steady mileage in my legs as well.
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