Can you run sub 17 5K off 45 miles per week?

Yes....deepends on genetics and aerobic development.

But i've ran sub 17 off many spinning/cycling miles and few runs.

Ryan42 wrote:

Hi guys I'm a 17 year old 5K runner with a PB of 18:30 and I'm looking to lower this before the summer which is when I'm going to increase mileage up to 70 miles per week in steady progression. But for now due to school commitments I can only do 45 miles a week. My 5K PB in Jan 2018 was 28 minutes and I've got down to 18:30 off really around 40 miles a week as I ran a 20:33 5K in September which was a PB at the time. I've only ever run 2 40 mile weeks so does this show I have good natural talent?

Mate your volume is fine. Consistency is the key with a few good quality workouts. I would not recommend a 18:30 5k runner doing 70 miles a week. I work with a female who has run 16:09 for 5k on the track off 55-65 miles per week with 2 good quality sessions.

Keep enjoying your training and don't get to caught up in times. They will come!

Good luck!

Ryan42 wrote:

I'm going to increase mileage up to 70 miles

i've run 16:21 with 25 miles/week...don't waste time running junk miles

Of course you can. Just train wisely.

Thanks for the advice this is much appreciated

Of ciyrse lokie wrote:

Of course you can. Just train wisely.

Thanks what would you say is 'training wisely?' Mile repeats, kilometre repeats, 800m repeats, 400m repeats?

Eilish McColgan averages about 40-45 miles per week and has run under 15 for 5k. Train smart, more is not always better. Make the most use of your time and you'd be surprised at what you can achieve of relatively little. It may sound odd but just bashing out 80-90 mpw is actually quite a lazy way to train as it requires little thought and while it can produce results someone training in a much smarter, more systematic way can run just as well with half the volume. Remember that your goal is to race fast, not have an impressive training log.

Good luck!

Of course you can wrote:

Eilish McColgan averages about 40-45 miles per week and has run under 15 for 5k. Train smart, more is not always better. Make the most use of your time and you'd be surprised at what you can achieve of relatively little. It may sound odd but just bashing out 80-90 mpw is actually quite a lazy way to train as it requires little thought and while it can produce results someone training in a much smarter, more systematic way can run just as well with half the volume. Remember that your goal is to race fast, not have an impressive training log.

Good luck!

Thanks what would your advice for training smart be? In terms of intervals? And other running?

No you're fine where you are, just give your body time to keep making improvements at this mileage. I ran sub-17 at 25 mpw, but it took me two years to get there from mid-19s. A friend of mine ran low 16s consistently on 25 mpw. It's not necessary if you're newer to running, so don't worry about "only" 45 mpw.

But definitely do go for upping to 55-60 miles this summer, if that's your summer before senior year. I say leave no stone unturned, but don't get injured.

Training wisely:

Without getting into specific workouts, listen to your body. Get a good mix of speed work and long runs, and recovery runs.

Run easy on easy days. Run hard in hard days. Sleep well. And be consistent. You will continue to see improvements.

I ran one with cycling fitness and maybe 15-20 miles a week (most weeks 5 miles) and I as average as they come

how best would you suggest making most of his time if he has 40 miles a week availability?

doing more than 20% of those weekly miles at quality hard (intervals and tempo work) pace can lead to injuries. possibly get good results for a while off low mileage like 20-30 miles a week if its mostly quality work with very little easy running but its likely to only be in short term before the body starts to break.

that seems to be the common advice from the coaching books of the big names.

im curious what you think would be the best schedule for 40-45 mpw

Of course you can wrote:

Eilish McColgan averages about 40-45 miles per week and has run under 15 for 5k. Train smart, more is not always better. Make the most use of your time and you'd be surprised at what you can achieve of relatively little. It may sound odd but just bashing out 80-90 mpw is actually quite a lazy way to train as it requires little thought and while it can produce results someone training in a much smarter, more systematic way can run just as well with half the volume. Remember that your goal is to race fast, not have an impressive training log.

Good luck!

You forget that she was bred like a racehorse.

Sndwer heres wrote:

Training wisely:

Without getting into specific workouts, listen to your body. Get a good mix of speed work and long runs, and recovery runs.

Run easy on easy days. Run hard in hard days. Sleep well. And be consistent. You will continue to see improvements.

Thanks for the feedback

Ryan42 wrote:

Hi guys I'm a 17 year old 5K runner with a PB of 18:30 and I'm looking to lower this before the summer which is when I'm going to increase mileage up to 70 miles per week in steady progression. But for now due to school commitments I can only do 45 miles a week. My 5K PB in Jan 2018 was 28 minutes and I've got down to 18:30 off really around 40 miles a week as I ran a 20:33 5K in September which was a PB at the time. I've only ever run 2 40 mile weeks so does this show I have good natural talent?

No problem to run fast on 45 mpw.....at least when I`m the coach.

SUPERIOR COACH JS wrote:

No problem to run fast on 45 mpw.....at least when I`m the coach.

I ran 16:05 on 15 mpw. Don't underestimate the power of cross training.

runbikeswim wrote:

I ran 16:05 on 15 mpw. Don't underestimate the power of cross training.

... and natural talent. I can run sub 17 off very few miles. The average person not so much. The average person will never run that fast no matter what they are doing.

how would you structure the 45 mile week JS? what % of the miles in quality workouts?