very very low mileage

I know someone who has run 3:46 for 1500 on about 25-35 miles per week.

If you're in 4:35 mile shape right now you wouldn't be planning to run 4:14 for 1500 next year.

I ran 17:55 5k at age 42 on 25 miles a week for 2 years. My longest run was a friday 5k in 20:00. I tried to up my milage but got slower so I have returned to low milage.

i ran 34:02 10k on 42mpw...over my ex periance its all about quality of the workouts rather than quantity

fgfg wrote:

I ran 17:55 5k at age 42 on 25 miles a week for 2 years. My longest run was a friday 5k in 20:00. I tried to up my milage but got slower so I have returned to low milage.

lets see - 7 days a week, longest run a 5k - at you were running 25 miles a week?

7 days a week: Pool run for 60-90 minutes (including a few 3-5 minute hard surges)

2 days a week: 35-45 minute easy runs (2 x 6 miles)

1 day a week: 60-70 minute "long" run with the first half easy, the second half at AT pace (50-60 seconds per mile slower than 5k race pace) (1 x 10 miles)

1 day a week: 1 mile warm-up, 4 miles at tempo pace (25-30 seconds per mile slower than 5k pace), 4 x 200 hard with a 200 jog, 1 mile cool down (1 x 7 miles)

1 day a week: 1 mile warm-up, 6 x 1000 at 5k race pace with 3 minute rests, 1 mile cool down

Thats 35 miles of running and 7-10 hours of pool running per week.

You will run decent if you cross train enough and do the right things in your 35 miles per week.

Yep. Cross train. It's the best way to get by on low mileage.

people jog 6:30 pace wrote:

joke?

Why would you think it is a joke?

All in all my summer so far:

***2 - 3 hours running a week with 3 hard running sessions.

***1 hard session in another(endurance) sport same intesity as the hard running(mostly cycling or glydex or rowing hard).

***some weightlifitng and other sports to stay in the move at low intensity,no point racing them i get enough fitness of those other 4 hard workouts.(if i swim i can do 5!)

***drink 1 litre of multi-vitamin juice after each hard session to recover from the 4(3-5) hard sessions.Further 8 hours of sleep a night an a nap.

That running is all inclusive,warm-up,cool down,breaks between reps,...

The other sports vary to what i want and can(at the moment i can swim as much) and i do them really easy except for that one session.

I might peak at the end of the summer and run 3.5 hours and increase my long run to 90 minutes and one easy run of 30 minutes above my 3 other hard running sessions.

A small sum says i trained 5 hours last week of wich 2.5 hours running.ANd 2 liftting sessions.THe rest was an easy ride,one swimming session.In total 3 hard sessions.

I tryed higher mileage before without to much success.

Even if im skinny and look like a marathonner and am a natural long distance runner

(didnt do well on the 100m school dash(15.5s) ,broke the school record on the 10 km dash--)41:00 10 km when i was younger ofcourse(and without training just a bit soccer on the playground like anyone else))

you could try pavo or try cross training, ie swimming, biking, cc sking

I did in high school and ran sub 16 5k. Of course in college I had no choice but to bump it up in the program that I was at. But I imagine you wouldn't get much faster than 15 minute 5k's. Depends on how good your interval work is and how much natural talent you have.

Talent? Little to none. Thank you all for the information.

To the original poster:

You're going to find some pretty good information on here, but if you're willing to spend 20 bucks, just buy The Daniels Running Formula. Daniels has the easiest to understand book about training out there- very individualized and you'll be hitting all of the right training zones for whatever goal race you have in mind.

The Daniels is very accurate and highly beneficial if you can understand it and if you have the patience to follow it. But for most of us, I think we use simpler formulas.

less than 20miles a week - sub2 800m

really bare basics wrote:

adequate? OK how about sub-32 for 5 miles or 8K?

I can run sub-32 for 5 miles with "0mpw". Here is my schedule.

SAT - Watched TV all day

SUN - Drove my car across the street to the store, too lazy to walk.

MON - Went to work, fell asleep in our storage room, went home to eat pizza.

TUE - Called in sick in the morning, went back to sleep and woke up 5 hours later, watched TV.

WED - Took a 3 hour shit before starting work late. Fell asleep in our storage room.

THUR - Called in sick again, and watched TV.

FRI - Went to work, turned on my computer, and surfed the net. Went home early, and ran a sub-32 5 miler.