Deek and Monners speed sessions would have a bigger impact on fitness than longer slower intervals with longer recoveries. Big gains for a small investment. Of course they also did long endurance training and high mileage -Deek up to 230km. p/wk and Monners up to 200km. p/wk.
The Dina said exactly what I was saying when I said, "Yes!"
All of it important.
Workouts using a mix of speed, moderately fast paces, and done for a long duration is what good marathon training is all about. There aren't many shortcuts. Do the long workouts. Run over hills at race pace. Run long tempos, long intervals at half marathon pace, moderately long reps at 10k pace, shorter reps at 5k pace, and keep doing it in balance for a long time. Besst of luck...but solid training will beat luck most days! Tinman
5x125m all-out w/ 10:00 recovery.
6x1500 on the road for me, 3 min rest.
Take any 850metres in secs. gives approx marathon time in mins.If your long runs are up to scratch.
e.g.average of 6x 1500 [3min rest]=6minutes.
6minutes x60=360seconds. Divide by 15= average time per 100m in seconds=24seconds.
multiply by 8.5 to give time for 850metres in seconds 204 which is also predicted marathon time in minutes.PREDICTED MARATHON TIME IS 204 MINS OR 3HRS;24MINS.This seems to work well for middle of the packers in flat,fast Marathons.Try it.For half marathons use same system but use 800mtrs and half it.
e.g.100m time 24sx8=192 divide by 2=96min or 1hr:36mins.
this is a derivative of yasso's that is within a couple of minutes for me.My times for half and marathon with 6 min average were 1hr:36:40for half and 3hrs:22:20 for full.
Jones and Lopes were running great track and x country when they were running fast marathons. They, like Deek did hard intense - fast speedwork. Tempo/threshold work and steady state work are important too, but to reach that higher level of fitness you MUST run fast, intense speedwork.
I should point out Deek and Monners were only 3.49 and 3.52 1500m men so 400s in 62-63 is fast for them.
You have a good point. 62-63 seconds per 400m was about 3k pace for Deek and Moneghetti. I dare say that the hill reps that Deek did were fast too? Tinman
I fail to see the value of 5x5k as prescribed on this thread.
If you want to get real value for that sort of workout why not race a half Marathon and be done with it?The big plus to me for doing 1500s to 2ks is that they improve concentration and form so quickly because you have to be "right there",and they are very time efficient.