Can I run a 22 minute 5k on 7 miles a week?

know! Yuo cant haz a twhenty too min. phive kay off s-heaven miles a weak

Twoo moch waight loass kan aefect ur figur

Kim Khardashian wrote:

Do you think I will loose wait to?

You got to learn to be a more better writer.

Yes, but it depends on your leg speed. A 7:04 minute mile is approx a 52 second per 200m pace. If running 200m at 52 seconds is pretty fast for you, then it is very doubtful you can do it on 7 miles per week.

If your 7 miles per week comes at a very fast pace, then there is a better chance you can do it. I think the cut-off pace will be 6 minute mile pace average on your runs where you can hold it for at least 1 mile.

If you spread your 7 mpw into 2 sessions then it depends on your training pace and how comfortable you are. Do a 4 mile run as a practice. Try to hold a steady pace for the entire run where your breathing is comfortable. Then use the following to determine your possible 5k time based on your 4 mile run:

40 minutes: 28:06 - 30:48

39 minutes: 27:23 - 30:02

38 minutes: 26:42 - 29:16

37 minutes: 26:00 - 28:30

36 minutes: 25:17 - 27:43

35 minutes: 24:36 - 26:57

34 minutes: 23:51 - 26:11

33 minutes: 23:11 - 25:25

32 minutes: 22:29 - 24:38

31:14: 21:57 - 24:03

31 minutes: 21:47 - 23:52

30 minutes: 21:05 - 23:06

29 minutes: 20:22 - 22:30

28:33: 20:03 - 21:59

28 minutes: 19:41 - 21:34

The high range is due to your lack of training. The pace range is 10 minute pace for the 40 minute run to a 7 minute pace for the 28 minute run. It is really when you can run under a 7:50 pace comfortably when you can think about running a sub 22 minute 5k.

Because of your lack of training, I would say that if you can hold a 7:07 pace for 4 miles will that guarantee a sub 22 minute 5k. The pace for the race will have to average to 7:04.5.

To get to the faster end of the chart, you will need to train more.

As for your weight loss, you will definitely be losing weight from the run as you will be losing water, but this will be a very short term loss. Calorie wise, at 7 miles per week, you are barely burning any. You would have to cut your caloric intake if you want to lose weight while maintaining your training. 7 miles per week is not enough where you will need to eat more in order to recover from training. If you want to start losing weight from running, you would have to maintain your current diet and run about 2 - 3 miles per day.

You totally just ruined the thread. You must be new here.

i reckon yuh shur cud, heck i runned 1750 bifore i ever'd nown abat trainen' rite'n'proper, i swaers it on muh dog!

nope..GUYS on my cross team are running 35 miles a week and they cant break 24

horacio wrote:

You totally just ruined the thread. You must be new here.

His detailed explanation on a beautiful troll post is what brings a tear to my eye, are you 'knew' round here.

bnjnb8979 wrote:

nope..GUYS on my cross team are running 35 miles a week and they cant break 24

Guys on my cross team are running 35 miles a week and running 17:02.

You probably can't, but I can.

5k??? Hell, you might run a 22 minute 8k! If the "8k" was at ... wait for it ... AUBURN!

It's cross country's answer to the "World's Fastest 10k" in El Paso.

HUUAATT?!?!?!?

I run about 7 miles a week and clocked an 8mph 10k! Of course I was running my 7 miles at a 5:30 pace. BUAHHT. I would decimate a 22 minute 5K.

You're like the poor man's ventolin

Muscle Muscle Muscle!!!

going from a sprinter who's longest run was 2 miles. at a 12:12 finish. with my fastest mile at 5:15. I was horrible at long/intermediate distance. Im trying to make that transition now and hit a 10K at a comfy "for me" pace. it turned out to be 8 min/mile.

I guess what im getting at is if you trained to be a sprinter you have the muscle to power your way to an 8 min pace. but if you have trained nothing but your slow twitch muscles. Then your going to have a hard time drawing from a reserve.