I know I'm incredibly slow compared to everyone on this board. I know, I should quit running because I'm so slow. Now that I got that out of the way...How much can I expect to improve in a 5k if I increase from 20 miles per week to 45 miles per week? I'm 40 years old and can currently run about 19:40 on 20 miles per week. Thanks in advance for the help!
It's hard to tell since you excluded a lot of information. What is your background in running and other PRs?
Without knowing any of that, I think it's safe to say you would break 19 after a few months of consistent 45 mile weeks if you can stay healthy
Thanks for the reply. I guess I've been running for 4 years, but mostly in triathlon. I was a smoker from age 18-35. High school sport background in Tennis, Boxing and Wrestling. Ran one year of track in Jr high and one in high school. Ran anything from the 100 to the 300 intermediate hurdles, so I'm more of a natural sprinter. I'm a little in the muscular side for a distance runner. My 5k PR is 19:40, Half marathon 1:34(second year of running) marathon 3:42 in my first year of running, but haven't run one outside of an ironman since then. I've never focused on running enough to get decent at it, but I'd like to put in a 5 month focus before I get deep into the triathlon season. I'm 2.5 months into that period now and am at 45 miles. Thanks for any advice!
Given that you make and adjust to the transition to 45mi/w over a couple of months, then train well on that mileage for 2 months.
Low 18. Stick with it for a year or so, then low 17.
northener wrote:
Given that you make and adjust to the transition to 45mi/w over a couple of months, then train well on that mileage for 2 months.
Low 18. Stick with it for a year or so, then low 17.
This is a good guess. At 45 I went from about 0 miles a week the year before (injured) to 20 mpw and ran mid-18s. The following year at 40-45 mid 17s, and the next year off of 50-60 ran low 17s.
Slowbro wrote:
I know I'm incredibly slow compared to everyone on this boardon 20 miles per week.
That means you run slower than 20 minutes for the 5k.
Objectify wrote:
This is a good guess. At 45 I went from about 0 miles a week the year before (injured) to 20 mpw and ran mid-18s. The following year at 40-45 mid 17s, and the next year off of 50-60 ran low 17s.
I just took myself as an example. I'm 43, stuck with 40-45 for a few years and did 17:18, slow I know, but that was on marathon training. And I have no speed at all.
What? I'm not sure I follow what you're saying. My best was actually 18:49, but the course was only 3 miles, so I don't count that as a PR.
Am I living in the twilight zone? The Boston Marathon weather was terrible!
Des Linden: "The entire sport" has changed since she first started running Boston.
Ryan Eiler, 3rd American man at Boston, almost out of nowhere
Matt Choi was drinking beer halfway through the Boston Marathon
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