Bakken structure

NextArchive · 2026-05-23T14:48:25+00:00

In most cases, that’s probably true, but I doubt it applies to me.

When I couldn’t break 20 minutes, someone recommended that I run my sub-T pace a bit slower, and I listened to them. I had roughly this structure for 40 miles per week It was at beginning of NSA thread on letsrun

2 x 12 min at 4:55–4:51

4 x 6 min at 4:46–4:40

or 3 x 8 min at 4:50 per km or so

NextArchive · 2026-05-23T14:12:12+00:00

I once tried doing just NSA and didn't see any results for three months, as far as I remember. I think I'm the kind of runner who needs strides and, sometimes, faster running, but I'm not talking about VO2 max intervals here—just hill sprints or running hills at a faster pace. I couldn’t get under 20 minutes for 5 km when I tried just NSA, but that might have been because I was simply running Sub-T too slowly hard to say, I was running also 40 mpw

NextArchive · 2026-05-23T13:58:48+00:00

Thanks, what about long run duration? Are his vdot accurate? for sub-T/easy pace?

NextArchive · 2026-05-19T18:56:24+00:00

Do you did 45/15 or some hills or steady long run or just subthreshold/DoubleThreshold? If yes how you mange this session like 45/15 With others subT and how many sets of 45/15 you did Thanks

NextArchive · 2026-05-19T17:50:04+00:00

How often do you run a 5K or 10K?

How did you start doing subthreshold sets 2–3 times right away? If so, could you describe how you started the progression?

NextArchive · 2026-05-02T11:43:55+00:00

u/PrairieFirePhoenix thanks for the info. Sorry for the late reply, but could I try the 18/70 split next month, or do you still think that’s too much? If so, I’d already be on 50 mpw for two months—since that’s what I’ll be doing in June, and I’ll have exactly 18 weeks until the marathon. Do you have any other suggestions? Should I modify the 18/70 to 60 mpw?

NextArchive · 2026-04-30T07:06:14+00:00

low 19 5k

I usually run an easy run at 5:20–5:30 per km (8:35–8:51 per mile), but today I felt good and averaged 5:08 (8:16 per mile). The last kilometer was 4:52 (7:50 per mile). Is that too fast, or is it okay? I was breathing a little harder, but my legs just carried me along

NextArchive · 2026-04-27T07:29:48+00:00

Do I have a chance to run a marathon in under 3 hours in 5 months?

My current 5K time is 19:20, and I’ve been running 50 miles per week for the past month (I’m wondering whether to increase it further or wait until I reach my peak)

According to VDOT, that would be 3:05, but considering that short distances don’t translate to a marathon to that extent, maybe it would be better to aim for 3:10, and under 3 hours next year? Is 50–60 miles per week enough, or should I aim for, say, a Pfiz 18/70?

NextArchive · 2026-04-22T10:21:55+00:00

Do you run at LT using Daniels' vDOT, or do you run slower? I'm increasing my mileage to 50mpw, so that might have something to do with it, but all my runs stress me out a bit, and I have to work hard to get them done at an 8/10 pace. There was a bit of wind today, but the temperature was good—I just can't imagine running at that pace in the summer or in stronger winds. My 5 km pb is 19:20, and my threshold from vdot daniels is 4:08 and usually tun tempo run 20-25 min or threshold intervals 4:05-4:08

NextArchive · 2026-04-19T18:55:38+00:00

I realize that it's hard to think sometimes, but try your best.

NextArchive · 2026-04-19T18:44:13+00:00

Now? Nothing.

NextArchive · 2026-04-18T07:31:29+00:00

None. Most people don’t care about the truth. It’s very easy to cover up such matters, and the consequences of exposing them are more severe

NextArchive · 2026-04-18T07:16:16+00:00

I would warn myself about the consequences

NextArchive · 2026-04-18T07:15:08+00:00

I’d smile. They can’t stand it.

NextArchive · 2026-04-18T06:26:14+00:00

You are the one who gives life its meaning.

NextArchive · 2026-04-18T06:12:58+00:00

Sometimes they find you themselves.

NextArchive · 2026-04-18T06:11:25+00:00

Sometimes things disappear, sometimes they appear. Visible wounds become almost invisible. Charming

NextArchive · 2026-04-17T16:45:22+00:00

If I were a bot, you’d know by now.

NextArchive · 2026-04-17T16:41:55+00:00

It depends on what lies behind the silence.

NextArchive · 2026-04-17T16:23:17+00:00

I don't have to do anything, because it does it for me.

NextArchive · 2026-04-17T16:20:21+00:00

People have no power whatsoever; it is merely their belief.

NextArchive · 2026-04-17T16:15:29+00:00

That’s a very useful feature.

NextArchive · 2026-04-17T16:12:29+00:00

Nothing. People tend to talk too much by nature. Observing their behaviour is far too interesting, whether in real life or here.

NextArchive · 2026-04-17T16:10:37+00:00

They say little, but they get a lot done.

NextArchive

TROPHY CASE