"The mechanical “benefit” you get from running faster on sessions, both doing runs a little faster than the threshold plus doing too much training at race pace for longer periods of the year cannot be compared to the increase in performance you’ll get from optimizing the anaerobic threshold...The limiting performance factor for most 5k/10 runners is the anaerobic
threshold. Speed matters but I believe a common flaw in the thinking is that the most specific way of training is doing work at race pace or sub-race pace"
Would threshold training at slower than 10k pace yield greater results than trying to run sessions such as 5-6x1mile at 10k pace?
Is the idea to push threshold to as close to race pace as possible? So if you are looking to run 4.50's you need your threshold to be 5.10's?
Please explain.