They would probably still be relatively close to Olympic level times in the mile/1500m since it has a much higher anaerobic component than the 5k.
Mid/high - 3:50s for the mile, and the low 14:00s/13:5X for the 5k.
I ran a 4:28 1600m in high school off of probably 20-25 miles per week with primarily heavy interval training and don't have anywhere near the talent of these guys.
finallyransub17 wrote:
They would probably still be relatively close to Olympic level times in the mile/1500m since it has a much higher anaerobic component than the 5k.
Mid/high - 3:50s for the mile, and the low 14:00s/13:5X for the 5k.
I ran a 4:28 1600m in high school off of probably 20-25 miles per week with primarily heavy interval training and don't have anywhere near the talent of these guys.
On 50 miles you probably would’ve been about a 415 guy.
sub 4 for super elites on a banister like program
figuring out a schedule for the aerobic component call it 3 miles a day with 10 minutes slow exercise bike warmup. or breath work.
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4 x 800 m uphill hard walk down full recovery and 1 1/2 mile steady
3 miles cross country
200 x 6 fast full recovery 300 x 4 moderate fast full recovery
4 miles cross country
20 x 150m strides fast and easy full recovery plus 1 1/2 mile steady
off
4 miles cross country
the aerobic runs are not super duper hard but surely stressing the system, to adapt upward, the last mile might be threshold or so.
something like that.
formerly really fit guys that are coming off a lay off, this kind of schedule will renew the juice. mentally they are equipped to attack this with quality.
track chick wrote:
For the 800m and if cross training, mobility, circuit training, strength training and drills etc were included I think people would be shocked how fast people could run on low mileage and rep-based workouts. Different for the 5k.
I don’t think many people would be shocked given how many people are running sub 1:45 off 25mpw. When you are like a syb 46 guy, you aren’t getting endurance from doing 6 mile runs… There would be less people as some of the 60mpw guys would be there but most guys are more speed based these days.