I know they do a crazy workout of 5-4-3-2-1 with 5,4,3,2,1 min rest between each... Is this a effective workout for the marathon? does anyone else think it's a lot of miles for a workout?
I know they do a crazy workout of 5-4-3-2-1 with 5,4,3,2,1 min rest between each... Is this a effective workout for the marathon? does anyone else think it's a lot of miles for a workout?
being a tad bit vague dont you think
If they're doing five segments they can only do four rests between, no?
I do something similar sometimes for 10k training; but less mileage. I'll do 4-3-2-1 km with around 3 min jog recovery between and drop my pace by 5 seconds/km for each interval and 10 seconds/km faster for the last one. A workout might look like 4k in 13:00, 3k in 9:30, 2k in 6:10, 1k sub 2:55.
I like the following workout around 3 weeks before a marathon: 5mi warmup, then 5mi, 4mi, 3mi, 2mi, 1mi all at MP with 400m recovery jog between each segment. Total of 20 miles with 15 at MP.
Are you sure you have the interpretation correct? 1-2-3-4-5-4-3-2-1 with the equivalent is a common workout when done as minutes not km. I do think that for someone running over 100-120 miles per week the workout you describe in km would not be excessive.
Right of out Daniels: the hard running miles at tempo pace, the recovery is one minute for each mile you ran at T. It's brutal.