| Dippy Donuts |
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I just finished a marathon. My training was mediocre towards the end, but I have a pretty good base. What is the best way to translate that endurance into a 5k PR by mid-June? Details: A good marathon buildup week for me would be about 65 miles. 3 shorter easy days, 2 med-long workouts (progression, tempo, or fartlek), rest day, long run. Just ran a 13 minute PR of 3:10, 5k PR is 17:30. What should I do? I am interested in how to change my weekly structure. |
| silver, blue and gold |
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I am surprised you did not go 2:55-ish if the 17:30 is current. Perhaps recover, drop the long marathon-type long intervals down to shorter, quicker reps for a few weeks and go race. |
| joho |
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Depends on what kind of runner you are. I have always run my best 5Ks off of pure marathon training. I took the time to specifically train for a 5K with lots of shorter intervals and speed work and still couldn't match my marathon-training PR. |
| Dippy Donuts |
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Thanks for the responses. I posted this and forgot about it for a couple days. I've found that I have good (not great) races in the middle of marathon or ultra training, and that I do better after a short period of rest. My PR was at the same race in June; the only difference is I ran the half instead of full marathon 6 weeks earlier (so I might be a little stronger aerobically). I may just do some intervals during the week, and scale back my long runs to focus a little more on quality (hard progression or tempo). I know my marathon is relatively slow compared to my 5k, but my training suffered a little bit this year. I ran well within myself last weekend, too. I did a thread a while back about pace conversion, because it always projects a much faster marathon than I think I can run. I'm going to give sub-3 it an honest shot this fall, though. |
| blaznbison24 |
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There was an article about this very topic in the June issue of Running Times. |
| Dippy Donuts |
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I JUST noticed that after I sent the second post. How convenient! |
| samblackbones |
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I am in the same shoes. I will say one important thing is to not get discouraged if your first race after the marathon really sucks. I had a real disappointment of a race a month or so out from my marathon PR last year, and was pretty frustrated until someone reminded me that I really couldn't have expected to run well. |