It's clear that long runs provide benefits for running well at shorter distances (Why Non Marathoners Still Need Long Runs), but I am also in the camp that believes the opposite also holds true- that short intense workouts make a difference in terms of strength during the latter stages of long runs. This is particularly true for the over 40 crowd when pure leg speed begins to diminish.
By the way, I found this result from 2001, when I ran 16:40 for 5K in the Veterans World Championships in Brisbane Australia- my age graded score was 85% , and that's about as fast as I could possibly go at that age- 80 sec laps x 12.
1 47085 Peters, Ron N M48 AUS 15:36.25 14:09.28 91.65%
2 47171 Faucheur, Pierre M45 FRA 15:38.85 14:31.35 89.33%
3 47077 Krempl, Marijan M46 SLO 15:41.66 14:27.37 89.74%
4 47427 Tchoumakov, Nikolai M48 RUS 15:42.61 14:15.05 91.04%
5 47045 Bowes, Phillip M M45 AUS 15:55.69 14:46.98 87.76%
6 47401 O'Hara, Robert M46 GBR 16:08.74 14:52.31 87.23%
7 47054 Zeuner, Gary T M47 AUS 16:12.16 14:48.66 87.59%
8 47024 Mahar, Ashley P M45 AUS 16:15.10 15:05.00 86.01%
9 47198 McGREGOR, David K M45 NZL 16:16.99 15:06.75 85.84%
10 47321 Santana, Juan Carlos M45 ARG 16:18.72 15:08.36 85.69%
11 47167 Maesano, Mario M47 ITA 16:20.78 14:56.54 86.82%
12 47443 Stuber, Robert M45 SUI 16:22.70 15:12.05 85.35%
13 47070 Pires, Augusto H M49 POR 16:25.22 14:46.80 87.78%
14 47330 Cushman, Thomas R M47 USA 16:31.42 15:06.26 85.89%
15 47075 Golob, Ivan M46 SLO 16:33.21 15:14.85 85.08%
16 47205 Stevens, Gavin R M45 NZL 16:33.36 15:21.94 84.43%
17 47037 Casey, Joe B M45 NZL 16:37.71 15:25.98 84.06%
18 47222 Elger, David H M47 USA 16:40.81 15:14.85 85.09%
19 47319 Lerra, Alberto Agus M48 ARG 16:41.33 15:08.31 85.70%
20 47081 Lyden, Peter A M46 AUS 16:41.95 15:22.90 84.34%
21 47017 Cowley, Greg J M47 AUS 16:41.98 15:15.91 84.99%
22 47318 Velazquez, Juan C M45 ARG 16:52.06 15:39.30 82.87%
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