Are marathon pace runs worth it if you aren’t training for a marathon ? Jack Daniels 5k / 10k plan calls for M pace long runs every other week even though he says physiologically they aren’t much different than E pace . Should I just do a shorter interval workout instead ?
Physiologically , will a 9 mi run at M pace be beneficial for someone training for 5k / 10k ?
Training Advice/Discussion
5k/10k
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Yes. I love them personally because its a nice chance to get a decent amount of volume in without it never being too difficult. Love putting it in the middle of a long run to just switch it up a bit.
It can feel like a lot though if its the third workout of the week, so in that case a nice short interval workout can work as well to feel out some paces
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Is it a solid training stimulus? Sure, but the real question is if it’s better than a different workout you could be doing. I’d argue for the 5k/10k a long mp session is much too high risk low reward. A more focused threshold effort is probably a better stimulus. This sort of thing is kind of the whole idea behind threshold focused training.
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SessionN wrote:
Are marathon pace runs worth it if you aren’t training for a marathon ? Jack Daniels 5k / 10k plan calls for M pace long runs every other week even though he says physiologically they aren’t much different than E pace . Should I just do a shorter interval workout instead ?
Sure. That's the perfect pace for a tempo run.
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Marathon pace for 10-12 min repeats is the norwegian singles method.
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cis male, he/him wrote:
Marathon pace for 10-12 min repeats is the norwegian singles method.
The long reps in NSA are normally a touch quicker than MP, usually around 30k pace
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The workout is 1E + 9M
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5 mile runs close to M pace are pretty much one of two staple workouts from Tinman, right? Not that he's
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How do I know my marathon pace if I'm only running 5 and 10k?
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It’s in the training plan , and I’ve been able to do the other workouts alright without a problem
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Oh yeah, totally! Back when I was grinding for my 10k, longer runs at around M pace really helped build endurance without leaving me trashed the next day. It gave me a solid base so my speed work felt way smoother. Kind of like how people who say the overall experience makes the tougher parts easier down the line.01
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cis male, he/him wrote:
How do I know my marathon pace if I'm only running 5 and 10k?
Depends a little on where you lie on the endurance/speed spectrum, but I add about 10-15 seconds per mile each time I double distance.
So if your 5K time was 20:00 (6:28/m), your 10K would be 6:38-43/m, your 20K (almost HM) in the 6:48-6:58 range, your 40K (just about marathon) 6:58 - 7:13 range. That's about what you get if you throw your equivalent into Daniels or McMillan as well.
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