Is it possible to run a good half marathon if you don't do strides, short reps, 800 m to Mile reps at Vo2max to 10k Pace, ...
... but only do Threshold Work, Tempo Reps & Tempo Runs at Half Marathon to Marathon Race Pace ?
There is an entire 350 page+ 6700 post thread with all the answers you need. Spoiler, the answer is yes and you will see how sirpoc84 ran 1:08 and 2:24 from this idea and how he developed using cycling sweetspot range to train aerobic load, whilst pretty much neglecting most other things.
You're welcome.
And not just half marathon, it's possible (even preferrable for most) to run a good 5k and 10k while never running beyond threshold in training.
Probably, yes. Paces up to threshold will get you about 95% of the way there. But why leave 5% on the table? Even just strides and hills will close that gap quite a bit.
You leave the 5% on the table because doing the 5% reduces your ability to get more out of the 95%.
Probably, yes. Paces up to threshold will get you about 95% of the way there. But why leave 5% on the table? Even just strides and hills will close that gap quite a bit.
You leave the 5% on the table because doing the 5% reduces your ability to get more out of the 95%.
Either that, or the fact that for some, the risks of the 5% outweigh the rewards.
This post was edited 13 seconds after it was posted.
I'd say it depends on what you mean by a good half-marathon. When I was running competitively I ran a 63 half at the start of my block, only really focusing on threshold and other base work. However, once I started tuning up doing 200s, 400s and 800s at harder efforts my time dropped quickly to 61. So, yes you can run well, but you're definitely handicapping your actual potential by a large margin if you ask me.
There is an entire 350 page+ 6700 post thread with all the answers you need. Spoiler, the answer is yes and you will see how sirpoc84 ran 1:08 and 2:24 from this idea and how he developed using cycling sweetspot range to train aerobic load, whilst pretty much neglecting most other things.
You're welcome.
Is sweetspot translated to running basically marathon pace? (i.e. 30k pace for the ~3:00 types.)
It is possible but not the most effective way to train for most. I would only try something like this if a bigger goal was avoiding injury for the injury prone or you were racing coming off base.