For those that have done it, any particular workouts/performances leading up to it that gave you an indication that you were at that level?
For those that have done it, any particular workouts/performances leading up to it that gave you an indication that you were at that level?
I seem to remember a 9 miler right around 6-flat pace and 5x1600 between 5:10 and 5:20 with a 400 meter jog being my weekly staples when I went
10 mile tempo in around 60 min
5x1 mile in 5:30 with 1 minute rest
5k race under 16:30
Just had an athlete go 33:30. Indoors in March - 4:16 for 1500m and 9:15 for 3000m
Easy runs were consistently sub 8:00 pace. Often creeping into the mid 7:30s.
Cruise intervals: 5 x 1 mile, 1 minute recover (30 sec stand, 30 sec jog): averaged 5:30-5:40 per mile.
4 x 1 mile, avg 5:15. Walk/jog recovery around 4:00.
16:15 5k race.
I wouldn't say I had an indication of what was likely, but I'm listing some markers that led up to sub 34 performance.
Mileage averaged around 60 mpw, with the previous cycle a bit higher closer to 70 mpw average.
that's interesting that two of you are doing such long steady-state/tempoish runs.
I haven't done anything over 10k at marathon pace. Might give those 9-10 milers a try, too.
FWIW, the biggest change in my training in the year leading up to the sub 34, was the addition of those long steady state/tempo'ish runs. Most of them were in the 6:20-6:30 pace range. A notch under marathon pace.
Used these mostly in the base phase. Once I started more traditional workouts, I cut back on these runs.
Personally, breaking up the 9 miles into 3 x 3 miles with a short jog helped me hit marathon pace (low 6s) with less mental & physical stress.
yeah, definitely something to start incorporating.