*Update* on results using sirpoc™️/ Norwegian singles method - running a mile!

For context, I posted this last month and seemed to get good feedback.

I had quite a few questions on how I applied or copied sirpoc's original method.

https://www.reddit.com/r/AdvancedRunning/s/FmC7UIynN2

Now we had quite a lot of really in depth and interesting chat regarding speedwork , or more to the point, the lack of vo2/speedwork in the training programs I followed for over half a year.

I broke 18 for the 5k which seemed to gain quite a lot of traction. For the record, I know I'm not fast! But for me, years and years of hovering above or below 20 I was proud.

But a big test came this weekend, running a mile race! My previous best Mile was 6:01, which, was pretty weak as around that time I had run 19:50, so would have expected maybe to break 6. This was during a classic Daniel's block, as had been discussed before.

I'm simply continuing the 3x sub threshold sirpoc method for the last month since my last post - with not one single specific speed workout at all. Not even any strides, even though I knew I had the mile coming up. This is where things got wild.

Ran the Mile race at the weekend and ran 5:02! Which is quite a bit above the expected equivalent of my 5k last month.

I thought maybe this might open up some great discussion as we had last time. For example, quite a few people suggested you probably should be looking at adding in a speed specific day. But, I just stuck to the program and again I am absolutely ecstatic with the results.

Is it really this simple? Is the mile really that aerobic that it's always just been my lack of aerobic development that's hampered it?

Edit:

https://strava.app.link/W9lNfRLZVPb

Strava group for anyone interested. I think sirpoc mostly posts there now and there's a ton of great chat there, resources on the message boards there.