How much can 100 mpw cut of a 19 minute 5k?

Probably just a little if he does nothing but increase mileage.

Increase your mileage to 100mpw (or whatever magical number you want).

Get comfortable at that mileage.

Cut back on the mileage and add some type of intensity workouts a few days a week.

Run a 5K. You will be much faster.

not that simple wrote:

Probably just a little if he does nothing but increase mileage.

Sure it will. Even with no speed work he'll still be a lot faster.

Maybe under 18?

But you'd probably drop your marathon from about 3:30 to 2:55.

15:xx

How long does he take to increase the mileage?

Do we assume he stays injury free?

Is it all easy miles or doing workouts?

What is his running background? Previous 5k progression.

Is he overweight at the start?

I think you are false he drops 19 minutes on 30 mpw with a 15 minute tempo once a week.

Runs little over summer runs 21-20 minutes first meet. His progession would be from now to August.

FWIW, I dropped my 5k time by around 2.5 mins by increasing volume as you describe over 3.5 years. Was totally focused on marathons during that time, running a fast workout less than once a week

How about you try 40mpw before 100mpw bro. Long term consistency is the key not flash in the pan 100 mile weeks followed by zero mpw, injuries, burnout, etc.

Mid 16s.

Ran 30,35,35, and 40 by the end of this week we arent just going to get up and run 100 miles next week we have six months for progression.

Totally focused on 5k 6 months to drop 2 minutes

Speaker of Hard Truths wrote:

not that simple wrote:

Probably just a little if he does nothing but increase mileage.

Sure it will. Even with no speed work he'll still be a lot faster.

Still too many variables to say that he will be a LOT faster. What pace is he running the 100mpw? How many weeks will he run 100mpw? How long to get to 100mpw? What kind of recovery/taper before racing a 5k? How old is the runner?

Well since he still can only run at a 6 pace his pace for his normal easy runs would be 8-10 minutes. He would get to 100 once then gradually lower. During the season from august to october would only be running 40-45 mpw the week before post season meets 20-25. Runner is 17.

not that simple wrote:

Speaker of Hard Truths wrote:

Sure it will. Even with no speed work he'll still be a lot faster.

Still too many variables to say that he will be a LOT faster. What pace is he running the 100mpw? How many weeks will he run 100mpw? How long to get to 100mpw? What kind of recovery/taper before racing a 5k? How old is the runner?

He will be a LOT faster even in the worst case.

I'll try to fill in some blanks with some guesstimates as to his training paces and % of weekly mileage:

His longest run is probably no longer than 8 miles. Pace should be about 7:30-7:40/mile. Let's assume he runs them too fast at 7:20-7:30.

About 8-10% of his mileage should be tempo pace, so that's 2.5-3 miles at around 6:30/mile

So if he increases his mileage, but keeps intensity the same (easier said than done), he's now doing:

Long run of 18-22 miles at 7:20-7:40

Long tempo (steady state) of 8-10 miles at 6:30 miles

That's about 17:45-18:00 fitness.

He would be better served just getting faster. Unless he is crippling slow (like can't break 70 seconds for 400m), you should be able to break 19:00 fairly comfortably on 30mpw.

Six months to more than triple one's mileage is ambitious. Sure it can be done much faster, but knowing what 100mpw does to a current 30mpw athlete I'd say that you need to be cautious or all of your hard work will be lost compliments of an injury.

if you are a man running 19 minute 5k you may be better off losing 10-15 pounds if your BMI is over 22 than running a 100 miles a week. Are you at your ideal weight? at 204 pounds I ran a 23 minute 5k at 187 pounds I ran a certified 17:44 5k all this was on less than 35 miles a week and over age 40. So look in the mirror. Less weight along with bodyweight strength(Pushups, Situps and Air squats) will get you there.

add an intervel session and a tempo as he progresses whats his time then