Possible to Run 17min 5k Off of 20mpw and loads of Cross Training

of course, but you don't need the cross training

truthfully though you want to figure out why you are getting injured

and fix that too

tell me about the problem and I will offer a solution

Well my first year of running, I struggled with sciatica which took me out of for about 3 months. Over that 3 months I cross trained like crazy and then came back to running in good shape. After about 5 weeks of running I ran the 18:45. After that I had mediocre times, then struggled with patellofemoral in my right knee for about 5 months. Then right as that was starting to go away, it came back in my left knee which took me out for about a year. Over that year I was trying to run but could never get more than 10 mpw. I am now finally getting back into running but am wondering if I should consider a lower mileage training plan with a high amount of cross training.

I'm a girl (17) and before this year my mileage was around 20-25. I ran 6 days away and 5 days I ran I also cross trained for 30 minutes after practice and ran an 18:40 5k which might be about equivalent for 17:00 for a guy. But yeah, definitely possible. Just make sure you you work on all of the little things like sleep, diet, drills, etc

Sciatica at your age is mostly genetic. How your nerves and muscles are aligned, etc. It's probably going to be something you deal with all your life.

Your knee issues were caused by too much cross training.

Work on fixing the sciatica issue and the rest should be fun just don't overdo it.

Alan

It is possible if you have enough talent. You probably don't and need to figure out why you can't train properly. If you can't train properly your body would just get injured during a 17 minute 5km.

Ran a 15:12 5k in December off of no running and but 22hrs/week nordic skiing. So yea, it's possible.

You can be successful without running a large number of miles per week but if you do anything like a mad man you will keep getting hurt. The idea is to use several months of just below 20 mpw to get you ready to run 20 some miles per week after, 6 months of that, move to just over 30 mpw and so on. I doubt there is any reason for you to do more than 40 mpw in HS, but don't even move to the high 30s until you break 17.

While sciatica in HS leans toward being genetic, sciatica is also often misdiagnosed. You need to make sure to use many different types of cross training. A little swimming, a little yoga, a little yard work, a little stair climber or XC ski machine, a little basketball or soccer.

There's a 230 lb 35 year old powerlifter with a detached hamstring and dislocated hip who runs a 16 min 5k and a 4:15 mile in Hokas based on three days a week of jogging and a lot of weightlifting.

Yes.

My guess is yes. When I was boxing, I ran 10-15 miles a week (all tempo runs and all-out miles) - and weighed (before cutting) around 195lb. I could break into the low 19s. I'd say if you kept your weight down, and have some genetic talent: sure.

elephino wrote:

There's a 230 lb 35 year old powerlifter with a detached hamstring and dislocated hip who runs a 16 min 5k and a 4:15 mile in Hokas based on three days a week of jogging and a lot of weightlifting.

What is his name? I would love to know more about his training.

yes it is. Mileage is not always the best indicator of success.

Quality workouts over a consistent period would be more important to running success.

workout 1 Tempo 20- 25 minutes

Workout 2 Repeats at race pace 6 x 1000

workout 3 Long hill repeats of 60 seconds to 1:30 seconds

Workout 4 Progressive run/ fartlek lasting 90 minutes

Do a workout every other day with recovery days of no running.

Thanks for all the responses everyone! Just wanted to clarify had gotten rid of my "sciataca" maybe two years ago, so it's been a long time since I've had that problem.

And in reply to 2 X Around, would I need to build a base before starting quality work, say a month or two of just 20mpw consisting of easy runs? And when I do start adding quality, would I do long easy bike rides to build my aerobic engine?

Thanks for the input

If you had a lifetime PR that was significantly faster than 17 min, I would think you could achieve your goal. I think your plan would put you in good shape and at a high fitness level, but not necessarily make you the BEST RUNNER you could be.

I would suggest making sure that the runs you do are of high quality(kind of what you eluded to in another post), so that you can get used to running while in pain, which you'll have to do to achieve your goal. The cross training you do would subsequently substitute for what would be easy running mileage.

KSrunnerguy27 wrote:

Well my first year of running, I struggled with sciatica which took me out of for about 3 months. Over that 3 months I cross trained like crazy and then came back to running in good shape. After about 5 weeks of running I ran the 18:45. After that I had mediocre times, then struggled with patellofemoral in my right knee for about 5 months. Then right as that was starting to go away, it came back in my left knee which took me out for about a year. Over that year I was trying to run but could never get more than 10 mpw. I am now finally getting back into running but am wondering if I should consider a lower mileage training plan with a high amount of cross training.

So, here's what I see. Your PR (18:45) came two years ago. Then you took roughly 17 months to deal with knee issues, during which your maximum weekly mileage was 10 mpw. Now you're starting over again.

My feeling is to not worry about sub-17. I think that's a long way off. Set some realistic shorter term goals.

Thing is, with your history, to SLOWLY build mileage, and mixing in some cross training for aerobics, flexibility and strength makes sense. It probably would help you ward off injury. However, don't do too much of anything too soon (be honest with yourself -- is that impulse to get results quickly at the root of your previous injuries?). Dropping into "20 miles of quality" and "cross training like a madman" doesn't sound like a good plan coming off of a year when you couldn't reliably do 10 mpw. Patience.

For what it's worth, I know a triathlete who in the spring and summer probably only runs ~ 20 mpw, but does lots of biking & swimming. In the late summer to early fall he shifts to more running, bumping up to 40 or 45 mpw, and he's able to do a 16 min 5k. So it certainly is possible, though I suspect some innate talent may also play a role there.

Good luck.

pas possible wrote:

It is possible if you have enough talent. You probably don't and need to figure out why you can't train properly. If you can't train properly your body would just get injured during a 17 minute 5km.

Unfortunately talent will be the big issue. I'm assuming your asking for workarounds via cross training. I would definitely pay attention to the not doing anything too crazy comments. If you have a coach or know a previous coach that would be helpful. I ran about 17 flat off 20mpw, maybe a little more, no cross training--the coach was very quality focused, low mileage, and I was just running to keep in shape as a sprinter/hurdler, so I had plenty of natural speed.

Find a plan and stick to it, times will come.

I have never done a traditional base. As long as you are injury free start training at you current level of fitness. Adjust the amount of repeats, so at first you might only do 3. Keep working on improving each week. This program works well when you don't have to peak at a certain time.

You better be racing that 20 miles. Like 4 x 5 miles close to all out.

I ran a 16:07 XC 3 mile my first race senior year off an entire summer of nothing but aquajogging and swimming.

So yes.