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Jul 2022
5:25pm, 18 Jul 2022
43,008 posts
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HappyG(rrr)
Wow, perfect pacing njosmith, well done.  G
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Jul 2022
9:27am, 19 Jul 2022
3,129 posts
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B Rubble
Nice one njo, puts you in 3:15 marathon territory.
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Jul 2022
4:49pm, 19 Jul 2022
4,313 posts
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Curly45
Well done NJO
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Jul 2022
10:35am, 20 Jul 2022
2,075 posts
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Brunski
Well done NJO, it's great hitting a target like you did 👏
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Jul 2022
10:27am, 21 Jul 2022
873 posts
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njosmith
Thanks everyone, appreciated.
Today I had to make a slight modification to the training plan as I couldn't get my interval session from the previous week to update on my watch whilst standing outside in the rain and cold without a key so I ended up running 5*1km instead of 4*1.2km which I am sure will make close to zero difference in the larger scheme of thing but it did make me wonder what the aim of these intervals sessions are? Next week is 5*600m at 5k pace. I just can't see what the plan is aiming for with these sessions.
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Jul 2022
8:17am, 22 Jul 2022
3,131 posts
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B Rubble
... standing outside in the rain and cold ....
lol.
I sometimes forget you're down in Aus njo. It's certainly unusual for it to be cold and raining there whilst we are in 30 degree+ heat.
I'm not 100% sure about those "short" interval sessions but my understanding is they improve speed and stamina without causing injury. There are other ways to do this if you don't enjoy them such as strides and hill reps, which can have the same effect, i.e. making MP a "comfortable" pace.
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Jul 2022
8:57am, 22 Jul 2022
18,621 posts
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larkim
5x600m is part of P&D isn't it? The book says that VO2Max efforts between 2-6 minutes are optimal for marathoners, but they also say that 800-1600m intervals are best. In the book though they say that 600m intervals are also specified in weeks where "your top priority lies elsewhere, such as when the week calls for a tune up race".
So if you're not sticking rigidly to the plan with a 10k tune up race at the weekend that suggests to me that you could swap out 5x600m with 5x800m or 5x1000m with impunity.
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Jul 2022
11:36am, 22 Jul 2022
3,132 posts
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B Rubble
That's my understanding too Larks. They are not "must do" distances like 200m reps for 800m runners. There's obviously a pacing difference between 5x600m and 5x1000m reps but the training effect, i.e. running quite a lot quicker than MP, is similar.
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Jul 2022
11:40am, 22 Jul 2022
18,627 posts
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larkim
Yes, it's about time spent at VO2Max really. So there'd be a decent argument for 8x600m if you find you enjoy 600m reps or just want some variety if you've got no tune up race at the weekend too as an alternative to 5x1000m as each rep will still be > 2mins (for most of us) and you'll get decent amounts of time in VO2Max status.
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Jul 2022
11:58am, 22 Jul 2022
5,496 posts
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Windsor Wool
I always felt that it was like baking a great big cake where:
-> strides made ~km reps feel easier
-> km reps made the tempo feel easier
-> tempo made MP feel easier
That written, I ran my mara, hm, and 5k PBs in a period where I ran no faster than MP in training albeit with a few strides sprinkled in from time-2-time.
You've got to commit to the plan you are on though. Hang in there NJO and you'll be in shape to make a good conversion from that nice HM time of yours. Well done!
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