Need some help. Have run 3:07, 3:06, and 3:03 and recently crashed to 3:13 in the marathon. The 3:03 and 3:06 were off of hansons plan, the 3:07 included lots of 800's. The 3:13 included two long tempo and/or mp runs per week with no other speed work. All marathons were off of 55-65 mpw.
2 out of my 3 best half marathons were in the 1st halves of the 3:03 and 3:06 efforts, in the 1:30:xx range along with one other standalone half of 1:30:xx.
I've never broken 40:00 for 10k, and have a 19:16 5k pr. Probably could have broken 40 and 19 when in my normal marathon shape but not by much.
Actually ran sprints as a sophomore 20 some years ago, with 12.1/25.1 bests. 400's and 800's have always killed me. Never broke 60 in high school, maybe 63 pr.
I'm also an outlier when it comes to yasso 800's, I have serious trouble hitting 3:08's or close to that and then go run a marathon faster than that.
So what say you letsrun coaches, to break 3:00 what suggestions do you have, work on strengths or weaknesses or something in between?