How fit can I get running four days a week?

STRONK wrote:

Working runner wrote:

Welcome to the real world. I was a bad former college runner and ran about 28 min for 8k in college. I’ve been training for past 10 years 3-4x per week up to 40 miles per week. In my Mid 30s now and still run about 17 flat for 5k and won my local 5m race in 28 mid. I would say I’m probably a better runner now then in college because I take days off and don’t get burned out. running should be enjoyed and not a chore. You’ll still run good times with that schedule you laid out or even just one workout per week.

+1

(context to my post: never broke 16:00, but did run a 15:09 3 mile
once when i was training on 80 km per week, before the mileage broke me,
16:22 xc)

Last year, I was running three times per week (T, Th, S/Su). Two days of light progression running, tempoing/hammering an out-and-back course for 6 km per day. The third day, I would go to the track and run a time trial or 400/300/200/150 m repeats (total volume 7 km). So, 6+6+7 = 19 km, ~ 12 miles per week:

I raced 5 km a few times, running 17:20 at best (twice) and ~17:40 two or three other times. So you can definitely do it, but must be deliberate and direct with ur training!

COACH WIZARD 1 wrote:

WashedD3Guy wrote:

Hey LRC

So I graduated from a D3 program last year (PRs of 8:35, 15:05, and 26:00) and took about two months off from running following the end of outdoor. It was a nice break, but I eventually got bored and started running a couple 3-4 mile runs every week. I'm thinking of racing a turkey trot 5-miler in November, and want to get in shape. The past three weeks have looked like this:

Monday: no run, lift after work

Tuesday: 3-4 mile tempo @5:50ish

Wednesday: no run, lift after work

Thursday: Easy 6 @7:20ish then lift

Friday: Fartlek or intervals

Saturday: off

Sunday: 12 miles @6:50ish

If I just keep this schedule up through November (increasing the LR and workouts with time), will I be able to run something respectable?

You can be very fit by running just 4 sessions per week. One maxVO2 interval, one LT interval , one 50- 60 min easy steady run and one lögner easy steady run of 70- 80 min . Very effective! Good luck! 🧙‍♂️🇸🇪