If my PRs are
18:10 5k (5:50 pace), 1:01:20 hour (about 6:05 pace) and 1:21 half (about 6:10 pace)
Will I improve much by focusing on running 6:20-6:50 pace (i.e. sub threshold to marathon pace)?
If my PRs are
18:10 5k (5:50 pace), 1:01:20 hour (about 6:05 pace) and 1:21 half (about 6:10 pace)
Will I improve much by focusing on running 6:20-6:50 pace (i.e. sub threshold to marathon pace)?
I'd get your hour down to 60:00 first.
Yes
Check out the thread about modifying the Norwegian approach on low mileage. It’s a long thread but it has to it answer.
hi321 wrote:
If my PRs are
18:10 5k (5:50 pace), 1:01:20 hour (about 6:05 pace) and 1:21 half (about 6:10 pace)
Will I improve much by focusing on running 6:20-6:50 pace (i.e. sub threshold to marathon pace)?
If you meant 10 mi race for the 61:20, then those all track pretty well.
I would suggest training in the 6:45 - 6:20 pace range for 30 min per week (tempo or intervals), and in the 6:10 - 5:45 pace range for about 15 min per week (usually just intervals), with the majority of your training slower than those ranges, and with some strides/sprints thrown in there. You will get the most bang for your buck if you average at least 60 min per day with no day shorter than 45 min (unless you are feeling run down, then go shorter or easier).
If you are not doing those few things and start to, I am sure you will improve.
Let me know if you have any questions, I'd love to help and can get more specific if you'd like!
hour record wrote:
I'd get your hour down to 60:00 first.
OK. But OP was basically asking about training/training paces to improve.
Your answer is tantamount to "improve" first.
Ok. How, please?