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those sessions aren't that different to threshold intervals, just I do them by time: 5x 6mins @ threshold is more or less equivalent to 5x 1 mile repeats but I tend to do them with a lot less recovery, usually 60 - 90 seconds.

welcome Mennania. Well done on the sub 3. Mission accomplished and no reason with a more intensive tarining programme, you can't knock some time off of that too. How many 'fulls' have you done? You'll find mixed reaction to marathons on here, some like some point blank refuse

I havent heard anything about time to run website but looks like you're on an upward curve anyway with a 1 min 5k PB last weekend. Sounds like the 10k PB is in for a 'realignment' without any problems. I'd imagine a good low 36:XX is on the cards.

Nice session Dean! Hurts just reading it.

Visions of Ric holding 2 separate parts of a dispatched Canada Goose too haha

Back in the UK and time for some speedwork (minibus?). Got some catching up to do to get fit for a 10k a couple of weeks away!

Couple of miles warm up, 6 mins threshold (5.39 av pace), then 3x (4x400m) with 50 sec recoveries and 2 mins between sets. Happy with splits considering my recent diet of kebabs and Efes and happy to say, they felt very controlled. There's hope yet.

77, 76, 80, 79

77, 76, 79, 75

76, 75, 78, 76

Good luck Jase and be sensible yeah.

Monk - personally I wouldn't substitute an 8 - 12 mile MP run for a 26 mile bike ride as they are not working the same body systems and the intensity levels aren't the same. I wouldn't lose that MP run - it's far too a specific and important part of the marathon programme.

Cycling 26 miles is a good bit of cross training though and can replace one of your runs of a similar intensity. So, if you have an easy run in your programme of 45 - 60mins, I'd replace that with the bike ride and move your schedule around for the MP to take place on another day.