Average guy runs 20 MPW. How fast would he run?

here we go again wrote:

high school xc coach wrote:

5:30, 19:30, 41

I’ll buy into the 5:30 and even the 19:30. But I don’t think 20mpw will provide a 19:30 guy with the endurance to run back to back 20:30s. He’ll be averaging 3 miles per day so I doubt that long run is any more than a 10k itself.

These are roughly the times I ran in 7th grade off 20mpw (except the 10k) and while I was far from the most talented when it came to foot speed I honestly have no idea if I was considered “average.” I imagine some people just have no penchant for running whatsoever.

You are more talented than me, however

But WHY do you want to win a road race? You may have to dig deep- so others can see you on the podium, bragging about it for years to come, competition with someone? Or maybe to achieve a personal goal (then just do a self time trial)?

Running means something different for everyone. You do you, but make sure your staying safe and finding joy.

drew13 wrote:

But WHY do you want to win a road race? You may have to dig deep- so others can see you on the podium, bragging about it for years to come, competition with someone? Or maybe to achieve a personal goal (then just do a self time trial)?

Running means something different for everyone. You do you, but make sure your staying safe and finding joy.

I just can't get over my depression of never running HS XC

RDP wrote:

Im 36, started running at 28. I’m the definition of an average person. 6’1 160lbs. About a year ago, I increased my mileage to about 55-60 mpw. I’ve not raced yet since I did that. But, prior to that, I averaged about 750 miles per year just hobby jogging. Jumped in a few races over the last couple of years and the best I did was an untalented:

2:28- 800

4:46 - 1500

5:36 - mile

21:23 - 5k

38:54 - 5 mile

1:21 - 10 miler

And, don’t want to mention this because it’s even more embarrassing. Ran a mountain half marathon with 3800 feet of elevation gain in 2:36.

That mountain run sounds like it might actually be the best performance that you list.

Don’t live in the past, closure may not come from running a 5 minute mile. Focus on your running TODAY (as in your current ability and reasonable potential), maybe set a realistic goal if you want.

After rereading your OP, I’d suggest figuring out how to healthily and slowly build up mileage without injury (ie maybe more time strength training than running for a season or two, or four). Think long term health, not some arbitrary 5 minute goal.

Stay safe (physically, mentally, emotionally) and have FUN running.

Bruce Tullohran13:54 off of 3 months of 30mpw and he did it offhills,400s and 5x1K. Also did it barefoot on a cinder track

david45 wrote:

drew13 wrote:

But WHY do you want to win a road race? You may have to dig deep- so others can see you on the podium, bragging about it for years to come, competition with someone? Or maybe to achieve a personal goal (then just do a self time trial)?

Running means something different for everyone. You do you, but make sure your staying safe and finding joy.

I just can't get over my depression of never running HS XC

I recommend you join a local running club. You'll enjoy the comradery and find plenty of other untalented (and talented) runners who enjoy running for many reasons besides being fast. I'm sure they'd love to spend time answering your running questions.

Look, idk how much trolling is going on here but if you do the right kind of strength work, you can run more than 20 miles/week. 20 just isn't enough if you have time goals. It's enough to keep you healthy if that's what you're going for but you really can't do too much off of that. Maybe 20:00-21:00, 43:00, 1:35:00, 3:30:00

david45 wrote:

By average guy, I mean someone who is around 18-30, at a healthy weight, runs with 2 workouts and one long run per week, and trains for a year. How fast would he get in the mile, 5k, and 10k?

mile: xx no clue, 6? , 5k:22min, 10k: 32min

david45 wrote:

By average guy, I mean someone who is around 18-30, at a healthy weight, runs with 2 workouts and one long run per week, and trains for a year. How fast would he get in the mile, 5k, and 10k?

Why do you care? Why post such meaningless drivel? Are you like 10?

What is average guy's history? Did he run in high school? Height? Weight? Is he 5'4" 183 lbs.? Is he 5'9" and 138 lbs.?

So, define average.

How much does he drink? Is he a stoner?

If average guy is built like Seb Coe, he'd run 4:03 for the mile off the 20mpw, right?

Sorry my last comment may have drifted off topic, my intention was to be helpful. And maybe to see if you were willing to up the mileage above 20mpw.

So my opinion to the OP’s question is 6:15, 19:45, 40. Maybe my estimates are a bit slow

David, a high schooler is more realistic about goals and running than you. It's time to grow up and either find a way to get faster or shut up. If you can only run 20 miles a week, which sounds weird as hell unless you hammer every step of the way, add in other stuff. Lift, jump on a bike, do plyos.

Hell, running 3 miles a day would even help since you would be getting consistent, daily stimulus.

35 years old and almost exactly this

high school xc coach wrote:

5:30, 19:30, 41

35 and almost exactly this, but slightly faster 5k

david45 wrote:

By average guy, I mean someone who is around 18-30, at a healthy weight, runs with 2 workouts and one long run per week, and trains for a year. How fast would he get in the mile, 5k, and 10k?

At 52/53, I used to do something like a week made up of-

6x1000m at 5k pace

4 miles hard

7 mile 'long' run, steady/hard

The other 4 days were 2 mile jogs with dogs

So that's about 25 miles.

Off that I ran 17:32 5k, and 5:06 for an out and back road mile with 'U" turn. For the mile I changed the two main sessions to 8x400m and a 1200m time trial for the three weeks before the race.

Age graded that was about a 14:58. I was a reasonable club runner when younger and had been running since school, but I think you can run faster than people expect off low mileage/high intensity IF you are a fast-twitch runner.

The downside is you can't hold a peak very long, and go "off" pretty quickly.

Including warming up and cooling down: How many miles do you think that those 2 workouts and 1 long run add up to?

WonderBread wrote:

My highschool coaches knew absolutely NOTHING about mileage or building an aerobic base over many months and I'd say the average 3200 track guy was maxing out at maybe 30mpw. Still, with the track season being only 3-4 months, most workouts were pretty much just intervals and race specific (even race pace) stuff. Guys were running 50-52s 400s, low 2min 800s with a few below 2min, and a handful of 4:20 miles. It only really dropped off when you got to the 3200 and the lack of mileage really hit. Honestly, if you were a sprinter or mid-distance guy, it wasn't a terrible way to train, but you could only keep doing those workouts for 1-2 months before you were cooked.

Hadn't read this when I posted, but that's pretty much what I was talking about. You can get some decent (probably not maximul) results off low mileage/high intensity, but there is a very short duration before you "train off."

I managed decent 5ks off that sort of formula in my early 50s - out of laziness to be honest, I like hard track sessions, I get bored stiff running distance - but I'd had 35+ years of running at that point.

Look at David45 - I think he's a slow-twitch guy, so normally his best route would be mileage. If he genuinely only has the biomechanics or physique to do 20 miles per week without injury, the only way to decent results for him I can think of is to do a lot of aerobic cross-training - pool-running, cycling, zero-runner, etc.

Nutsack McGee wrote:

Including warming up and cooling down: How many miles do you think that those 2 workouts and 1 long run add up to?

I used to jog 3/4 mile and a couple of strides before the track sessions. No warm-down, I'm ashamed to say (I push the sessions pretty hard, didn't feel much like warming down).

I think little more than 25. The other four days were just a dead slow amble round our own property with our dogs, so probably had little training effect other than maybe recovery.

I'm not saying this is the best way to train for long-term success, but it's possible to get some decent results this way, if you are fast-twitch.