How fit can I get just running 4 to 5 or so miles everyday at 6:30 to 6:45 pace

You need to get off this site

speaker of hard truths at times gives good and necessarily blunt advice, but sometimes I just can't help but think he's being a huge D-bag

Speaker of hard truths reminds me of a guy I saw in the grocery store. He was trying to get down a narrow aisle, and another guy was in the way with his cart. The guy with the cart noticed the first guy was seemingly trying to pass despite not saying "excuse me" or "can I pass, etc, so cart guy tried to squeeze to the side, pulling the cart hard against himself to make as much room as possible.

The first guy then squeezed past, but he couldnt get past without having to press his substantial gut against the cart. As he did this, he gave it a shove to make extra room for himself (pressing the cart hard against the other guy) and made it past.

Walking past me, the first guy pointed with his thumb at cart guy and said "what an a$$hole" loud enough for cart guy to have heard.

Speaker of hard truths is like that guy: he goes through life thinking others are in his way and annoying him, and that they are a$$holes for it, but the whole time he is the a$$.

What's "real racing"?

You can get half as aerobically fit as you would be if you ran 3 times that mileage. To race off that time commitment you would be better off mixing up the days, with an interval session or two and a race-like effort over 2 to 3 miles.

Fit man wrote:

every day I run 30 or so minutes

Fit man wrote:

I run for about 30 minutes every day .

Aside from the impression you gave with your post that you just learned English yesterday and are typing in the dark with mittens on, you also said the same thing twice. The post wasn't very long, either.

It's that weird guy from the other day who put a space before every period. It was very odd and not something you see every day. Has to be the same person.

Speaker of Hard Truths wrote:

Fit man wrote:

This has been a very hard year .

Stop posting here then.

Fit man wrote:

Racing in the near future is not realistic but, when the time is right I want to be able to return easily .

You won't.

Fit man wrote: I am 45 and every day I run 30 or so minutes on a course that has two 200 meter hills on it .

Run more.

Fit man wrote: I am going about a 6:45 pace to 6:30 .It might be faster near the end . I run for about 30 minutes every day . If ,

Did you ever learn how punctuation works?

Fit man wrote: in a month i want to start building for some real racing how long will it take ?

Never.

Fit man wrote: I have been doing this schedule for some time now .

And you always will be.

What a loser lol

.........aaaaand the award for the most generic user name in the history of LRC goes to.....

fit man!!!

You can pick up your generic medal in aisle 2 (next to the guy with the shopping cart who just got pushed into the cereal boxes by speaker of hard truths). Congratulations!

Use the site for the correct purpose . ASS . COC / SU C K ER .

Thanks for saying the TRUTH .

Fit man wrote:

Use the site for the correct purpose . ASS . COC / SU C K ER .

Fit man, you are really odd, even by LRC standards.

You'll get very good at running 6:30-6:45 pace.

Airbody fit.

Why are so many people saying nonsense? Just answer the question and move along.

Do some heavy lifting with your runs. Squats, deads, bench, row, chin-up, pull-up, dips.

Fitman,

After college XC and Track I took some time off of running and enjoyed the finer things in life. When I decided to start running again I approached training with a less is more approach. This approach kept me healthy and I now enjoy running more than I did in college.

I ran 3-5 miles anywhere from 6:00 to 7:00 pace. Usually starting easy and then cranking the pace down as I got into a rhythm. After two or three months of this I decided to hop into a few races. My finishing time was usually 1:30 to 2:00 slower than my 5K pr depending on course difficulty & weather conditions.

The longer races are very hit and miss with this training. The variance is quite larger than 5K results. Typcial times for 10K range between 2:00 and 4:00 minutes slower than my 10k pr. I haven't done anything farther than 15k, so I can't comment on half marathon or full marathon expectations.

As long as you have realistic expectations you will have a blast racing again.

-Hstu

Thanks for this. Is your weight a factor ? Did you weigh less when hitting your PRs?

Your approach can work fine provided you run seven days a week. A moderate run by itself isn't much stimulation. But a moderate run every day in a somewhat fatigued state will make you fitter.

This post accurately describes my "training" for the last 4 years. Graduated college 5.5 years ago, where I was doing 80-100 mpw. Immediately got a job and no longer had the same amount of time I had to dedicate to running, so I started running 50-55 mpw. Finally, I realized I am happy with how my college results turned out, and that I don't have the time or social structure to dedicate myself to running like I used to, so I set myself a minimum mileage a week goal of 30 miles. I take Sundays off, and still sometimes creep up to that 45-50 mpw range, but I generally stay right around the 30 mark (I have sadly gone on 1 mile runs to hit it). I generally run that 30 mpw right at 6:00 pace. Sometimes I'll dip into the 5:30's, and other days I'll cruise at 7:00 minute pace depending on how the legs feel. This, plus core/weights 3-4 times a week, has kept me pretty fit, and I am still able to break 16 for random 5k's I choose to do. Therefore, I think you can maintain fitness really well for 5k's at that level, but any race longer than that is gonna put you in Hurtville. Also, to preface this, I am only 28 years old, so what works for me might not work for someone in their 40's.