Most mileage run to hit sub-15:50 5k?

Of course it's been done. That doesn't mean you'll be able to do it or that you won't.

Right here.

I finally got my stuff together this summer after nearly two years of nearly nothing.

I've averaged 33 miles per week since April. I've run a few weeks in the low 40s but I think only 3 total.

I recently ran 15:48 in a road 5k with two moderate hills. It's an official 5k. My Garmin had it at 3.1 miles as well.

It's possible. I'm 21.

I do most of my runs just under 7 minute pace. Longest run of 12 miles but usually around 9-10. No workouts so far other than strides/hill sprints once or twice a week. I do an easy run once a week of about 5 miles at 7:30 pace. I take one day a week off completely. I've never done weight training/core/ so you're ahead of the game there.

23 weeks is so much time. I've always followed the rule of, if something doesn't feel right take the next day off and go easy the day. Be consistent, add a tempo every week, do strides, hill sprints, etc. etc. (find a training plan that feels right for you, whatever that might be). I hope somebody comes in and gives you a better plan, I'm just letting you know it's possible.

Wow. "Anything is possible" your post was definitely something I needed. Planning on not going past 8 miles for my long runs (it's a huge sacrifice for me -- I'm a 10 mile and up long run type of guy). But it was encouraging to know it can be done and that you personally can say you have done it.

Workout wise, I have my schedule split up pretty well. Like you mentioned, 23 weeks is a lot of time, so I made sure to incorporate tempo runs and intervals primary towards the beginning, some speed and tempos in the middle, and some pure hard-core closer to my race. Hill sprints and strides are something you actually brought up that I did not think about so I will add. Thanks for your post!

I was able to run sub 15:20 on about 40 MPW, but all of it high intensity--no junk runs.

Strides after EVERY easy run: 6-10x150 meters.

Long interval day: Repeat 1k's/miles with easy running recovery

Short Interval day: 200's and 400's to maintain speed and improve efficiency

Long Run: 10-12 miles

The core is very important. Never touched weights. Did lots of running drills (30 mins+) 2 or 3 times a week.

Thanks for the help, college4miler. That's good stuff. I figured since I'm not doing much mileage, I'll spend more time focusing of QUALITY workouts and runs (more than usual). I incorporated a recovery week every 4 weeks -- I'm injury prone, so I need it. Other than that, no junk runs. I never saw the point in going for a run just to get one in or to bump up the mileage.

I just ran solo 15:46 last weekend off 40-50mile weeks on my second try... I ran 16:43 the first time I was on pace for the first half of the race but last half I twisted my ankle and slowed down to 3:30s.

I do have 21 weeks of consistent mileage and I plan on stopping at 30 weeks, thats probably the key, mostly tempo and tempo intervals never pushing too hard until the past four weeks I started faster intervals and stopped doing tempos. I also ran 1:11 half marathon two months ago. Im better at distance even if I dont run high mileage.

Similar to you I ran before, quit, and started again. My old PB for 5k is 15:42 (not far off) but I PBed at every other distances in the past two months

TALENT is the only way someone is running sub 1550 off 35 mpw.

Hmm, More than positive it's more than talent, buddy.

How much did you need in the past to run sub 15? Your PB was in the 15:20s right? If that is the case, you might run sub 16 with averaging 35 miles/week because you have some base to build on.

I ran 15:48 after 2 years of running. I ran ~32 miles/week in the 6 months before the race.

Very true. I was training with my college team before so usually the mileage was an average of 70 miles. But, about a year or 2 ago I ran and trained on my own about 40-50 miles a week and was able to pull off a sub-16.

impressive to run those times on so little mileage (youth helps), but how much more impressive would it be to fulfill your potential by maximizing everything you can do and then run in the 14s or even 13s?>

You did the 1990s stupid shortcut shit. You could have gone low or sub 14s with real mileage.

college4miler wrote:

I was able to run sub 15:20 on about 40 MPW, but all of it high intensity--no junk runs.

Strides after EVERY easy run: 6-10x150 meters.

Long interval day: Repeat 1k's/miles with easy running recovery

Short Interval day: 200's and 400's to maintain speed and improve efficiency

Long Run: 10-12 miles

The core is very important. Never touched weights. Did lots of running drills (30 mins+) 2 or 3 times a week.

jjjjjjjjj wrote:

impressive to run those times on so little mileage (youth helps), but how much more impressive would it be to fulfill your potential by maximizing everything you can do and then run in the 14s or even 13s?>

I wish I had the time do that. I have a family and I work full-time plus go to school... but believe me, if I had the time (and financial stability) to run at my max, I would definitely strive to run in the 14s. I don't mind putting in long miles or doing 80, 90, 100 mile weeks, in fact I prefer it, but my family is my priority hence the reason I'm putting in so little mileage.

easy runs are not junk runs, they obviously have a purpose dont be stupid

tetrahydrocannabinol runner wrote:

easy runs are not junk runs, they obviously have a purpose dont be stupid

Don't remember anyone saying an easy run was a junk run. Don't be stupid.

Those are admirable priorities. If you do get the inclination, however, you can up your mileage to that range while still working and spending time with your family by doing things like getting up earlier, running some recovery miles with a jogging stroller to get the kids to nap or play, running to or from work or during lunch hour, running in the evenings, and getting in more mileage early on Saturday and Sunday mornings. I'm doing those things with family and job, but not getting quite your results just yet at my advanced age.

I did this over a dozen times across my early to late 20s (with six of those well under, 15.39-15m49). For only a handful of weeks, perhaps managed more like 40 miles, but otherwise, somewhere between 30-35 very consistently.

Depends on your age as well. In high school 4 of us did it on about 45 miles per week but we ran very hard. 3 days a week of hard stuff, including intervals, hills, fartleks. The weekends were longer and slower. Skip forward after college (age 25), married, with one kid on the way, and a couple years off, I could not do it. Consistently 16:20's whether I was doing 40 or 70 miles a week. At that time I had a hard time focusing on doing the speed work necessary. I basically chose my family over running. Of course you can time-trial yourself along the way to predict pretty accurately how close you'll get and how much work you need to do.

Really appreciate all the great input you guys have contributed. It's been about a week since I started training and so far, I've just been running for time -- getting my body accustomed to the "feel of running". So far so good.