What 5k time could you run and what did your training look like?
What 5k time could you run and what did your training look like?
I ran 14:42 in college on 75MPW. I ran 14:37 fiver years later on 35MPW.
big car wrote:
I ran 14:42 in college on 75MPW. I ran 14:37 fiver years later on 35MPW.
That's interesting. Was the 35 mpw higher quality? More recovery?
Same quality. Less easy running and a bit of cross training. I think 50MPW would have been optimal but I didn't care enough to put in the extra time.
30 mpw, probably something like 19 minutes if done right. maybe a minute faster if i got down to ideal weight.
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I ran on these days:
Sunday - longer day about 6:00 pace
Tuesday - volume day/higher quality
Thursday - short day
Sat - Race day
12, 10, 6, 8
cross trained on days off (rowing and biking)
I ran in the 17s on 40 mpw. I imagine someone really talented could break 15 on 30 mpw.
Training would probably be 2 5 mile tempo runs, one set of 800s-miles at 5k pace, one set of shorter intervals, and the rest easy jogging. Keep in mind Bannister run sub 4 on like 35 mpw.
In my 40’s, about 19. When I was in HS, about 16:30.
I doubt that I ran more than 25 MPW during track my freshman year and was able to do 4:48 for 1600. This was the 90’s. All quality days, weight lifting, old school racing shoes. I was always sore.
Bruce Tulloh ran 13:12 for 3 miles on 28 miles a week.
An actual week of training during that summer is shown below:
Mon: warm-up, 2,800m time trial, on grass;
Tues: 6 x 880yd on track, averaging 2mins 10secs;
Wed: 8 x 700m on grass;
Thurs: warm-up, fast strides, 2 x 440yd in 56 and 58 seconds;
Fri: rest;
Sat: warm-up, 2-mile race.
(total miles for the week = 30)
In the following three weeks I ran fewer miles but had 10 races (mostly club races) where I led all the way. If I could run 13min 12sec for three miles on 28 miles a week, while working full-time, then this kind of training is going to be perfectly adequate for an athlete trying to break 30 minutes for 10k – and more than adequate for someone trying to break 40 minutes! You may argue that natural ability has a lot to do with these performances, but all anyone can do is fulfil their genetic potential. In my case, even though I doubled my mileage in later years, I merely equalled that time, never improved on it.
14:51.
Kvothe wrote:
I ran in the 17s on 40 mpw. I imagine someone really talented could break 15 on 30 mpw.
Training would probably be 2 5 mile tempo runs, one set of 800s-miles at 5k pace, one set of shorter intervals, and the rest easy jogging. Keep in mind Bannister run sub 4 on like 35 mpw.
someone really talented could be mid 13s on 30 mpw.
think about what a prime Bekele could have done on 30. sub 13? what's the timeline for when 30 or less started? because obviously what you've done in past training makes a difference and can be carried over for quite awhile.