If you're a 2:45-2:50 marathoner doing 60-70 miles a week a you were to put your weekly mileage into 3 categories i.e (1) Miles slower than MP (2) Miles @ MP (3) Miles faster than MP; what would a typical breakdown look like?
Is this reasonable?
60-70% of miles slower than MP
15-20% of miles at MP
15-20% of miles faster than MP
For me, with slightly higher mileage (75) and slightly slower than 2:50, it was closer to
75-80% slower than MP
15-20% at MP
5% faster than MP
So the biggest difference was much less running faster than MP. But other people will do better with more running at faster paces and a breakdown closer to what you suggested.
It depends on phase of your training and training plan in general. Canova suggests to start about 80/5/15 in the base phase and progress to 75/20/5 in the specific phase.
But this breakdown is quite misleading as steady pace (90-95%MP) is quite important (workouts of 10mi+ @ steady pace are often called fundamental tempos). And you do alternations workout, e.g. 8 x 800 LT/800steady which do not touch MP pace directly but on average you run 8mi @MP.
Suggest you to check Nate Jenkins blog. He has quite a few good posts about training and various workouts. Otherwise I embraced a theory of Steven Magness, which is a modern take on Lydiard + Canova.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
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Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
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