Potential - 1:14 HM

If you can run those times on 60 mpw, you have a great opportunity to improve at the longer distances and run 1:09. For the half, 70-90 mpw would be better. Slow down as you increase mileage. Yes you will be fatigued, but that’s ok. Your mile is FAR superior to other performances, so be patient as you enhance your stamina.

I ran similar times in college (4:23/15:52). A few years after college I started training again and got down to 1:14:4x before Boston off of about 60-70 mpw.

5 years later I ran 1:06-low off of about 110-130 mpw, on a course that’s eligible for trials qualifying purposes. (Not one of those crazy downhill races where you drop 4000 feet from start to finish)

Build up slowly, train based on your fitness and not overly ambitious goals. Enjoy the process.

Former Average D3 guy wrote:

I ran similar times in college (4:23/15:52). A few years after college I started training again and got down to 1:14:4x before Boston off of about 60-70 mpw.

5 years later I ran 1:06-low off of about 110-130 mpw, on a course that’s eligible for trials qualifying purposes. (Not one of those crazy downhill races where you drop 4000 feet from start to finish)

Build up slowly, train based on your fitness and not overly ambitious goals. Enjoy the process.

Do you think there was anything specific that lead to your success later on down the line?

The world may never know... it wouldnt be the doubling in mileage of course ;)

Staying consistent and avoiding injury. I didn’t realize this until recently but apparently I have a reputation as “that guy who runs his easy days super slow” - to the point where people stopped inviting me to run with them because I slam on the brakes when the pace dips below 7:00/mile. Most days I run around 8-min/mile and if I don’t have a workout the next day I might let the pace drift towards mid-7s.

I don’t think “easy days easy, hard days hard” work for my body either. It’s more like “hard days controlled”. I try to get in 2 quality sessions a week - one at MP/HMP pace and one at 3k-10k pace depending on my target race at the moment. My body doesn’t handle more than 2 quality sessions a week well.

TL:DR

1. Know your body and figure out what works for you in terms of recovery and workouts you respond to.

2. Build mileage slowly. I basically increased 5-10 mpw every training cycle. (Usually 4-6 months) for 6-7 years.

3. Recovery is important. I see a PT or get a massage every 2-3 weeks now. During heavy training it’s probably every 7-10 days.

What you need to do is this: 1) You must stay with the training paces at present shape, around 1:14 half. 2) Just do 6 sessions per week and one day off for 100% recovery 3) Stop thinking of mileage to be the reference for running development . Do easy runs of 50-90 min( You run right pace 7:25-7:30 per mile) in singles and do one maxVO2 interval per week 20 x 400m at 5 k race pace . Add one LT interval per week of a total 6-10 miles and about half marathon pace. That`s it! :) Makes wonder!Good luck.

- Summer of J.S -

Thanks for posting former average guy!

How did you run over the marathon, and what did you do for long runs? Sounds like smart training and that you deserved to get the most out of your talent.

There are people who run a lot faster at the 5k/8k off of slower mile's. Do you have a strong 800?

Anyways, don't sell yourself short. I have a slightly slower 5k. 8k is identical. HM is identical. You can run a ton faster. People OTQ off of slower mile's.

I took a couple of shots at the full and my best was 2:19-high. I am a big fan of long MP runs - so during marathon training I alternated doing 20-24 milers with 10-16 @ MP and steady 2-2.5 hour runs. Unfortunately I don’t have the classical marathoner build so I think my best events were half-marathon and 10k. Might go to CIM in a couple of years and give it another go if the standard is still 2:19:00.

I'll coach you for free if you want -- I am shooting for sub 1:10 sometime in the near future and just coached a teammate to 1:08 at the start of the year.

matjorgen93@gmail.com

Mat Jorgen wrote:

I'll coach you for free if you want -- I am shooting for sub 1:10 sometime in the near future and just coached a teammate to 1:08 at the start of the year.

matjorgen93@gmail.com

Mat,

I appreciate the offer I am going to give it a go on my own for a while - year or two. If I don't like the direction things are going I will definitely be looking for a more structured approach.

-The Smeagler

"year or two"

I appreciate all the responses, I have a lot to consider and think about as I continue my summer slog. Based on real life responses and responses here I have come realize how many people are(or where) in a similar position to myself.

NERunner053 - 1:59 800, but that was not during the same season when I hit that mile PR. I never had a meet where I was able to go for the 800 during that season. While I never have been a speedster, I know I could have run a faster 800, I could do 8x400 in practice from 64sec down to 59sec. It is one of my bigger regrets from college runner...