I’ve not done a marathon but 8 days out from any other distance of racing (half, 10k etc) I think a 5k would work well. That being said, I definitely wouldn’t do it in spikes. Get the magic Nike’s on, they’ll not only help with a bit of speed but they’ll reduce the recovery time too
You do regular park runs, so you should be fine.
I did a parkrun the week before my HM this year, to get an idea of pace.
The days of tapering down to nothing are long gone.
Like Sam says, those Next% will aid your recovery too
If by regular parkruns you mean one parkrun in the past 18 months, then sure, I do regular parkruns 
The challenge with this race is always the time of year. The past two years the track has been slightly slippery due to icy sections, so spikes have almost been necessary if you wanted to run fast. It’s a risk with the 10k as well, but a week earlier, and on tarmac, should hopefully be ok.
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Just Don’t Do It in spikes, go for Nikes 
There’s a (small) risk you end up chucking away all that training. If it’s going to be slippy either accept it’s going to cost you a few seconds per km, or just resist the temptation.Added to the fact you’ve not been running much on the track it seems risky to me.
Easiest thing to remove temptation is to get something booked in with the other half for the same night and just not do it at all.
ALthough if it’s proper slippy probably doing it in trainers is just as bad!
Yeah, this bit is the part that just makes me think it’s not worth it at all. 3:36’s for a 10k strangely seems much more reasonable and less of a stress on the body than 3:29’s for a 5k. Although 6+s/km is hardly anything really 
Two weeks out compared than 8 days also seems much less risky
Thanks Trisam. That is a kind offer but I will be good
I have done a fair bit of reading and have concluded most sessions all come down to skinning the same cat different ways, some need/like to have variety, some dont. I dont.
Also I have never been one to follow advice and it is worth pointing out I am mentally very weak and really struggle with reps on my own, hence the low numbers, but I then also add in 2 5ks a week at raceish pace to push the time in misery up, where I can dig a bit deeper.
Monday - 20k recovery
Tuesday - 4x1k in morning, somewhere from 5k - tempo pace depending on how the legs feel. This will always be run by feel. Evening 5k beer race, obviously I will not be at peak condition, but that is not the point of it
Wednesday - 10-15 k slowish
Thursday - Nx200 reps at goal+ pace, currently 40 seconds per rep, first week I did 10, I plan to increase this by number of reps and possibly out to 300m.
Friday - 10k recovery
Saturday - 19k including parkrun or something shorter depending on life
Sunday - 20-25k pace will be dependant on whether I run PR on Saturday
I am hoping Thursday is the magic session, these will be done in regular shoes so when I get the VF’s on I should be flying!
I would never be able to smash a 5k on my tod (see pathetic mental ability), I think (though I have never been to either) it is a similar night to the “night of the 10000pbs” in hampstead, just in NZ and 5k.
There is an a and b race and a social one, looking at the results from last year, I may come last in the b or be in the social race. However there are a few similar paced old guys going from my club so should be a good race whatever we are put in.
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I have always smashed a parkrun the week before a marathon and also ran 10ks 10 days out when one available so you will should be fine recovery wise, as I said over on the sub3 thread, make sure you taper hard.
However, the fittest/fastest I have ever been was for the Gold Coast marathon this July, went out on the Saturday in the Vapourflys to finally get under 17mins at a PR and get my name up on the sub 17 immortality boards…
And I pulled my hamstring and f*cked everything.
So my odd training is clearly working, 16:45 last night, (having done the intervals in the morning)
The 3 guys that beat me in the last month or so were all there, we all pb’d, not really running in a bunch but all being towed along by trying to catch the guy in front. (the first of the 4 finished in 16:37, he came second overall). The guy who won, finished in 15:30, different gravy - only been running two years apparently!
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Great run last night! Doesn’t look like a particularly fast course either, more to come I reckon
Do any of you watch The Running Channel? I’ve been following the ‘Challenge Andy’ story where he had 10wks to go sub 16. I think this week is the last one.
Run CTL currently 11, 45km all very easy in last 28 days and about the same the month before that so tonight’s effort was a baseline test for next season. In that context very happy with a 17:35 pb 
. Probably equivalent of 30s slower than August given no hills, but I’ll still claim it
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Wtaf
Nice one!
That said, lots of swim and bike fitness
Good work Chris 
In context I’ve replaced the run with extra swim bike and gym, so not claiming I’m completely untrained and miraculously speedy. Will be some gains with run training, but at sacrifice of the others.
Right then.
In light of the 5w/kg thread, who fancies a race to a solo sub 17 with me. If you’re already running at that standard, then we’ll work out a handicap/target for you to aim for to create a bit of motivation and competition to keep us firing.
PB is 17:37, I suspect I’m currently in 17:20-17:25 type shape. I’m in.
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I should edit to say this doesn’t have to be sub 17, but an equally tough target based on your current aspirations and fitness. Something to keep the competitive juices flowing at least a little.
If you can do a solo 5km under 17 minutes, on a looped course (i.e. no stupid ski-slope 5km out, no back course) then I will eat my hat.