Partridge wrote:
There is no such thing like a 15 min 5 k runner on 30 miles per week. If someone has the extraordinary talent to achieve this, he would try to get better on more mileage in almost any case. Maybe he ends on a 14.00 with 70 mpw, maybe 13:30 with 100 mpw, maybe injured, but he won't stop at just 30 mpw.
How many times does someone on this thread have to prove you wrong? I ran several 15 5Ks on less than 30 miles a week.
I did not say it is impossible. But did you never try to achieve more? Or did you try and failed?
Bowling Green Falcons wrote:
Ok, since you asked. I did this for a few months because my wife and I had a baby, we both worked and my time was limited. It worked for me. The way I see it, I was running VERY hard 3 days a week. 1 day was moderate. The rest of was off or easy. My long runs were slow trail runs. I worked every possible system on a tight schedule. Be willing to hurt on your hard days and jog at a 8:30 pace on those easy days.
Monday:
4 miles easy
Tuesday:
2 mile warm up
3x1 mile at 5K pace with 2 minute standing recovery
1 mile cool down
-or-
1 mile warm up
4 mile HARD tempo
Wednesday:
5 mile easy
Thursday:
5 at half marathon pace.
Friday:
1 mile warm up,
10 steep hill repeats of 45 seconds
1 mile cool down
- or -
2 mile warm up
4x400-200-200 (with equivalent jogging recoveries)
1 mile cool down
Saturday:
Off
Sunday:
10 to 12 miles easy
This should give you around 35 to 38 miles.
That’s a good schedule. I’m in the same situation as you were, so I’m doing something similar. I’m a big fan of fartlek and progression runs, so I do those frequently as well. You can maintain decent fitness on this type of training, especially if you have a lifetime of mileage behind you.
Yes. Look at the responses by "ghost" in these old threads:
http://www.letsrun.com/forum/flat_read.php?thread=2824977
http://www.letsrun.com/forum/flat_read.php?thread=1301038&page=1
Thirty road miles per week plus workouts: 1) sub-20 200m, 2) sub-44 400m, 3) sub-1:44 800, 5)sub-3:45 1500m 6) sub-15 5000m, 7)sub-31 10000m, 8) sub-2:30 Marathon.