5k pr vs. mileage

More runners should go with what you say. 👏When create an effective smart training schedule one should start ' backwards' and start with the week' s 2-3 quality workouts needed and then just fill up the rest of the days with quality easy runs , just enough volume to back up the quality workouts to a total week emphasizing on improvement.

- Running Magic Santa - 🎅

HS: 17:00 off 50 mpw

College: 15:00 70-75 mpw

Now: 15:30-45 with 50-60 mpw

Swedish national elite runner level on 50-55 mpw back in the -80s. 14:20 5 k

Yeah but your low mileage approach made you suck in the marathon, like your athletes today xD

70 mi/week 14:02 (14:07 on the road)

I ran 2:22:09 twice at a tough Stockholm Marathon Course. Nowadays I know what I lack back in the days then. I didn't know back then the power of Lactate threshold intervals.

9th grade, 10 mpw (hurt often): 20:45

10th grade, 30 mpw: 17:45

11th grade, 40 mpw: 16:55

12th grade, 45 mpw: 15:55

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freshman, 60 mpw: 14:35

sophomore, 70 mpw: ?

What is your ideal LT interval session? Same for marathon and 5 K?

Yes, it's good for both 5 k and marathon to run LT intervals ranging from 1 - 10 min reps.My favorite LT I often use for my runners is 10 - 15 x 1000m at LT pace .

- Magic Santa- 🎅

Thanks. 15k at LT, even in reps, is a tough session to do weekly.

5 weeks of 120 6 days a week and a 160 mile week plus couple 140s for a 16:21. I have ran 16:50 off 60 few years later

Yes, but it's good to alternate from week to week and even do LT intervals in the form of ladders. There are millions of options to do effective LT intervals. 👋After some time 15 k or more of LTs weekly is easy to do. The body get used to it 🙂🇸🇪🧙‍♂️

he is correct here. I also build my weeks around my workouts, but I fill in as much mileage as I can that'll leave me fresh on the days before/after.