Running at my marathon pace or a little faster was nearly all I did. I went from a 4:34 marathon to 2:35, 48 plus for six miles to 32:20 ten thousand, etc.
How much weight did you lose? It's ridiculous to drop 2 hours from your marathon, even with the most optimal training
Personally, I think it's the most efficient pace for training to get the most bang out of your miles. I am just speaking from a hobby jogger training perspective. E.g., running 50mpw, doing most miles at MPW, one track session and get a plenty of rest. This won't help much with 5K time but it gets the job done for most hobby marathoners.
As a 17:50-18:10 runner, I used to do 5-7 miles on a loop at 6:30-6:40 but never figured out if it helped me or not. All I know is when I started doing work around 6:00 that's when I improved (somewhat, not drastically).
Running at my marathon pace or a little faster was nearly all I did. I went from a 4:34 marathon to 2:35, 48 plus for six miles to 32:20 ten thousand, etc.
How much weight did you lose? It's ridiculous to drop 2 hours from your marathon, even with the most optimal training