Comeback journey to sub 20 min 5 k at age 66....

Correct, but it contributes to the larger spectrum of factors to raise the energy efficiency.🧙‍♂️

Out and back, meaning all you ran uphill will result in equal downhill right? Making its results in a flat course 😉

That is certainly not a conventional interpretation but if one wants to reach, I suppose. At that point though energy efficiency becomes completely meaningless.

I’m going to ask you again what that workout (20x45) is trying to do, and if you’re saying it’s working on more than one thing, that is fine, but you should list it in order of priority and none of the items should be major contributors to any of the other items. In short, I don’t think energy efficiency is a reasonable thing for you to say because it is so large and nebulous, at least the way you tend to use it. It’s like saying I’m doing this workout because I think it will make me faster. Of course that is the goal, but it doesn’t reflect any sort of insight.

yes, reading anything into 180 meter reps is comical. I find that type of work to be useful, but it's incredibly non-specific for a 5000 goal race, which is fine if your goal is several months down the line, or if used as just a small piece of the puzzle. but as it is, these 200 to 600 reps are the backbone of the "plan."

all in all it's just ridiculous to believe in the plan of a person who shot for 24:30 or 25:00, and landed at 26:30, and has since followed it up with nothing but reps between 180 meters and 600 meters.

would be great to see a time trial of 1 mile or more, just to start. reps of 800-1000k would also give something to think about.

But I know Jan is looking forward to proving us all WRONG! hahaha

You’ll have to pay him for that answer.

I am actually curious as to your opinion here. I also find value in 180 m reps, but I am curious as to your thoughts about doing an entire workout of them. As an older person with a race in the distant future, I would think about throwing 4 to 6 of them into a larger workout unless I was sharpening. I would do that with maybe 90 seconds rest to work on biomechanics.

if your race is far enough into the future, i don't mind a workout of them. but from what he's said, he plans to race relatively soon. outside looking in, it actually will be far into the future. if at all.

Im actually of the mind that you can be very non specific both in the sharpening phase or in a preseason or pre-preseason type phase. It is kind of how Daniels uses R pace during phase 2 of a 5000 plan.

I need to re-visit that book. It's been quite awhile