EGF, you said you wanted to run a 4:30 mile, right?
Running 2 hours a day as a high schooler that hasn't already qualified for NXN is how you run at 4:30 pace... for a 400m.
EGF, you said you wanted to run a 4:30 mile, right?
Running 2 hours a day as a high schooler that hasn't already qualified for NXN is how you run at 4:30 pace... for a 400m.
You’ll constantly be in a state of glycogen depletion. Especially if you don’t split the two hours up and eat in between. This would take away from your workouts and make faster running incredibly difficult. The 5k is a sprint in the world of distance running.
However if you split the two hours up, eat enough, recover, and build up to it gradually you could do it and see great aerobic improvement. Although with all that running you just might hate running though after a while.
Probably 45 minutes because the average person would get injured and have do the 5K at a brisk walk.
Okay, so this definitely does NOT seem like a good plan. lol. I just feel so much stronger every day the week after I run a fantastic long run. Also looking for some sort of base training plan for when we are off on winter break. Generally you guys are saying that most people will be injured, otherwise deprived a ton. I love speed work, but long runs seem more beneficial is basically why I asked. Our school runs 1hr 20min long runs once a week, so I will just stick to that for now.
Thanks everyone for the replies!
Compromise - Do medium long run fartleks
Probably the best qualified person to answer this question is Gerry Lindgren. I'm sure he ran that much in high school and did a 13:44 5k, however, he was insanely talented, too. Go on his Facebook site and ask the question.
There is an important point, though. There's no law that says you have to do low mileage, or that you can only do a long run once per week. If you enjoy just getting out and running for a long time, do it more often. If you want, you can work up gradually to running 60-90 minutes every day for easy runs. You might find that you respond really well to high mileage and long runs. The off season is a great time to find out.
You could do way more than 1:20 min long runs for 5k training... infact that would be at the lowest end for a true 5k runner. and my 2c had good advice.. if you like running more why not? now understand you have a coach and team so don't do anything too stupid but enjoy off season
Injured, probably
No it isn't except for world class runners.
2 hours a day is a lot, even if you are only running 9 minute miles, that is still ~93 miles a week, which is a lot in my opinion. Plus, will you even be recovered enough to do workouts if you are doing so much base?
Your time would be about 5 minutes slower than if you trained properly for 5 k. 2 hours a day is about 1.25 hours too much for such a short distance. You should focus more on speedwork than long slow mileage.
ElGuerroujFan wrote:
, how quick would that average person's 5k PR be?
As long as a piece of string
Working up to 90 min a day is a good idea for distance training split into 2 runs
30 min early and easy
60 min of solid running or intervals etc
This kid is a 6 flat miler and not Gerry Lindgren. The last thing you want this kid doing a is a billion miles at 10 minute pace.
I recently spent a few months training for a marathon that didn’t happen (thanks Covid) and I was doing 13 milers 5 days a week (1 hour 40 mins ish) 20 miler 1 day a week (2:30 ish) and a tempo at goal marathon pace 1 day a week (5:15-5:20 pace). Dropped my 5k from 15:39 to 15:05 ( terribly paced Time Trial). I’m very endurance based and just by doing lots of easy mileage and marathon pace runs my 5k still comes down. I do believe doing less mileage and more speedwork would make me a faster 5k runner though. But marathon is my goal distance so I am not too bothered about it. So I think it all depends what your goals are. If you want to be a 5k specialist then less mileage and more speedwork is certainly the way to go.
Ninety-minutes a day a few days a week@ about 11:00 ave pace...moderate/hill..., hill & dale, 75 yrs old end of Jan. 16:07 PB , figure about 29:30 now. At this point, WGAF?!
So many factors to consider. Like, if this person can run a quarter in 58.5 seconds, and they are 5'3" and weigh 187 lbs., and are big-boned, I'd say maybe 16 minutes.
If it was me when I was 20, (53.3 400, 4:01 1500 on 40 mpw), I guess I'd say 13:55 or maybe better.
Really, there is talent, and there is HOW BAD DO YOU WANT IT?
injured
Running economy doesnt get better after one hour of running.