How fast can someone run who does 100 miles/week in singles at 6 minute pace?

4:20 mile

8:30 deuce

15:59 5k

33:10 10k

1:08 half

2:19 marathon

Not enough info to project. Need to know workout times. And no one who would run this set would run at the same pace.

Let's say they go and time trial a 5k in 14:45 with only that base and no other track work.

Where does that put them for the afternoon a couple months of track work for the distances originally mentioned?

First off that would be a horrible way to train.

Running 100mpw in all singles is generally bad idea. Maybe, if one day is a 20-miler and then one day is single digits it would be a tad better.

I bet a lot of guys could do it though as aerobically 6min pace is pretty tame (in their "aerobic range"), but your skeletal muscular system would take pounding! Any 15min/5km or 31min/10km type runner with a decent mileage background could probably pull it off. (they'd also probably end up injured/overtrained within a month or two)

At his peak, Brian Sell ran 165mpw and averaged sub 6 for a couple months at a time, with long workouts and tempos in the 4:40-4:50 range and most "easy days" at 5:40-6. I'm sure on a couple of his recovery jogs and warm-ups he may have been a tad over 6min pace...

guestimator wrote:

4:20 mile

8:30 deuce

15:59 5k

33:10 10k

1:08 half

2:19 marathon

Seems about right to me, maybe a tad faster on the 5k and 10k

15:15 5k

32:30 10k

I think the 5k and 10k would be faster, the mile and 2 mile slower. Any 4:20 guy running that kind of mileage at that pace would run a 5k much faster than 15:59. Also, it makes no sense that he could run a faster pace for a 2 mile (8:30 = 4:15 per mile pace) than he could for a mile (4:20). My best guesses for what a person doing that training could achieve:

mile = 4:25

2 mile = 9:30

5k = 15:15

10k = 31:20

1:10 half

2:25 marathon

Lydiard's guys did it. Worked out pretty well for them.

I'm a big fan of Lydiard.

He is well known for his periodization (which is more the point I was trying to make). Hill reps, steady states, 22-mile long runs, etc. A steady 6min pace (or faster) running 14.3 miles a day (everyday) would not be an ideal way to train.

A lot of the guys he coached worked as well and would double to fit in the mileage around their schedule.

Singles are overrated. Sure one 10-miler is better than a double of 6-6 on most days, but the key is always to be adding a variety into training and not doing the same thing week after week.

gdfsgdsgdsf wrote:

Lydiard's guys did it. Worked out pretty well for them.

Singles? I thought the top guys did doubles, but the typical 100 mile week was counting only the afternoon runs.

According to VDOT:

Mile - 4:00

2 Mile - 8:30

5k - 13:40

10k - 28:30

Half - 1:03

Marathon - 2:11

guestimator wrote:

4:20 mile

8:30 deuce

15:59 5k

33:10 10k

1:08 half

2:19 marathon

His 2 mile pace would be faster than his 1 mile pace?

Calculader wrote:

According to VDOT:

Mile - 4:00

2 Mile - 8:30

5k - 13:40

10k - 28:30

Half - 1:03

Marathon - 2:11

Assuming his 6 mpm pace would be for him quite easy to do. 75% - 80% MHR?

Kenyans who run over 100 mpw do not run their daily runs at 6 min pace.

Did you ever run 800's on the indoor track at the University of Windsor in Windsor in January/February? Briney ( 2:12 ) was there.

One of my college team mates did pretty close to that for awhile right after he graduated. He did like to do some progressive runs where he started at about 7:00 pace and finished faster than 6:00 pace. He was at 3:51 1500, 14:23 5000, 29:50 10K, and 2:21 marathon.

I was pretty much doing that in my late 20s and managed at best 15:33/32:20/54:48(10 miles) 2:35"21 marathon. I also had a 66 400 meter in there somewhere.

It was actually more like 90 than 100 at that time.

Any runner with common sense and that has trained over any period of time would know fundamentals of training would scratch their head at this question.

As you point out variables in training pace, distances and periodization contribute to a better balanced healthy competitive athlete.

You 6 min. pace singles 100 mile guy would end up injured, bored and stuck at certain competitive level.

I think this is right on for the half and full, mile and two.

I think we're a little optimistic on the 5 and 10.

I would put those around 15:30, 32:15.