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?
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?
5:30, 19:30, 41
Sounds about right, committed hobby jogger numbers
high school xc coach wrote:
5:30, 19:30, 41
You fell into his trap.
Now OP will say "why can't I get those times life's rigged I suck bad genetics yadda yadda"
No clarification on paces, what kind of workout is being done, how long the "long run" is at 20 mpw, etc.....
david45 wrote:
2 workouts and one long run per week, and trains for a year.
Not getting anywhere without easy running.
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?
In the US, that’s a long way from average. The average weight is just under 200lb with a BMI of 29.
you are not average, you have said it yourself multiple times. And i have no idea how can you run 2 workouts and a long run with 20 MPW??? Roughly 80% of your mileage should be easy pace so that is 16 MPW. If you run only 4 miles of quality work in 2 workouts, that is 2 miles per workout which is close to nothing!!!!
4:15 mile
15:30 5k
32:45 10k
sounds about right
Kipchogefan wrote:
you are not average, you have said it yourself multiple times. And i have no idea how can you run 2 workouts and a long run with 20 MPW??? Roughly 80% of your mileage should be easy pace so that is 16 MPW. If you run only 4 miles of quality work in 2 workouts, that is 2 miles per workout which is close to nothing!!!!
The problem is that if I go above 20 MPW, I get injured. And yes, I am below average in talent. I only ran a mile in 7:50 minutes during PE in middle school.
Kipchogefan wrote:
you are not average, you have said it yourself multiple times. And i have no idea how can you run 2 workouts and a long run with 20 MPW??? Roughly 80% of your mileage should be easy pace so that is 16 MPW. If you run only 4 miles of quality work in 2 workouts, that is 2 miles per workout which is close to nothing!!!!
One workout could be 16x200, which is a pretty good workout, I think. Still, that doesn't account for a warmup/cooldown.
I think you could run 4-5 days/week and hit 20 with what's provided, although you'd only end up with 1-2 non-workout/easy days. Something like:
Sunday: Long run 7 miles
Monday: Off
Tuesday: easy 4 miles
Wednesday: Workout 16x200 @ mile-2 mile pace & 1 mile warmup/cooldown
Thursday: Off
Friday: 1 mile warmup, 1x5k, 1 mile cooldown
Saturday: Off
Total: 20.1 MPW
I don't know why someone would run this for an entire year though. Seems like it would be beneficial to up the mileage after some time, since I'd assume your body would be able to handle more after a year.
Also, David: Don't get discouraged if you are below average. I am too, but I run because I enjoy it, even if there are plenty of people faster than me with less work. If you really don't enjoy running, then I think you should find another sport. If you keep getting injured, you can try biking. Making excuses, though, will never make you a better runner, only consistent training will.
Rocket Mann wrote:
Kipchogefan wrote:
you are not average, you have said it yourself multiple times. And i have no idea how can you run 2 workouts and a long run with 20 MPW??? Roughly 80% of your mileage should be easy pace so that is 16 MPW. If you run only 4 miles of quality work in 2 workouts, that is 2 miles per workout which is close to nothing!!!!
One workout could be 16x200, which is a pretty good workout, I think. Still, that doesn't account for a warmup/cooldown.
I think you could run 4-5 days/week and hit 20 with what's provided, although you'd only end up with 1-2 non-workout/easy days. Something like:
Sunday: Long run 7 miles
Monday: Off
Tuesday: easy 4 miles
Wednesday: Workout 16x200 @ mile-2 mile pace & 1 mile warmup/cooldown
Thursday: Off
Friday: 1 mile warmup, 1x5k, 1 mile cooldown
Saturday: Off
Total: 20.1 MPW
I don't know why someone would run this for an entire year though. Seems like it would be beneficial to up the mileage after some time, since I'd assume your body would be able to handle more after a year.
Also, David: Don't get discouraged if you are below average. I am too, but I run because I enjoy it, even if there are plenty of people faster than me with less work. If you really don't enjoy running, then I think you should find another sport. If you keep getting injured, you can try biking. Making excuses, though, will never make you a better runner, only consistent training will.
I do enjoying running. I just don't enjoy the fact that I am extremely slow. I want to run a sub 5 minute mile one day.
thiscupisnthalffull wrote:
high school xc coach wrote:
5:30, 19:30, 41
You fell into his trap.
Now OP will say "why can't I get those times life's rigged I suck bad genetics yadda yadda"
No clarification on paces, what kind of workout is being done, how long the "long run" is at 20 mpw, etc.....
The OP asked about "average", not "way below average".
pointer outer wrote:
thiscupisnthalffull wrote:
You fell into his trap.
Now OP will say "why can't I get those times life's rigged I suck bad genetics yadda yadda"
No clarification on paces, what kind of workout is being done, how long the "long run" is at 20 mpw, etc.....
The OP asked about "average", not "way below average".
How am I supposed to know if I am average or way below average?
I'm pretty slow too. My fastest mile in middle school was 8:30ish, but I've gotten it down to 5:45 in the past few years (of admittedly inconsistent training and a few injuries). Hoping to run sub 5 my senior year (this year).
Reading this website though, and taking to heart a lot of the messages (running easy days easy) has me in shape right now that I could probably PB in the 5k, and maybe the mile, even just off of easy mileage. Running 6-7 times/week has gotten me in better shape than running 4 times a week and hammering it every day.
If you aren't talented, it's pretty useless to complain about it once you've figured that out. You just need to be consistent in your training and not lie to yourself. I've been following a few of your threads since you started posting, and it seems like you've been told you're not talented, but you keep reaching, hoping you are for an easy out. Just keep running, and you'll get faster.
david45 wrote:
Kipchogefan wrote:
you are not average, you have said it yourself multiple times. And i have no idea how can you run 2 workouts and a long run with 20 MPW??? Roughly 80% of your mileage should be easy pace so that is 16 MPW. If you run only 4 miles of quality work in 2 workouts, that is 2 miles per workout which is close to nothing!!!!
The problem is that if I go above 20 MPW, I get injured. And yes, I am below average in talent. I only ran a mile in 7:50 minutes during PE in middle school.
If you run 21 miles a week do you get injured? 22?
Try gradually progressing your mileage. Run 21 miles a week for a month. Next month run 22. Next month 23 etc. In a year you will be running 32 per week, not injured and much faster. In 2 years you will be running 44 miles a week, not injured and faster still.
david45 wrote:
pointer outer wrote:
The OP asked about "average", not "way below average".
How am I supposed to know if I am average or way below average?
Average would mean that half of the guys who tried would be slower than you. That doesn't seem likely.
What's your mile PR now? You have said 8:05, 7:30, 7:50. You did half a 3x mile workout at 7:30 pace. Does that mean that did managed one 7:30 mile, then a 3:45 half mile before you bailed out?
pointer outer wrote:
david45 wrote:
How am I supposed to know if I am average or way below average?
Average would mean that half of the guys who tried would be slower than you. That doesn't seem likely.
What's your mile PR now? You have said 8:05, 7:30, 7:50. You did half a 3x mile workout at 7:30 pace. Does that mean that did managed one 7:30 mile, then a 3:45 half mile before you bailed out?
I don't know my mile PR now. I haven't done a time trial yet. As for the second question, the answer is yes.
david45 wrote:
Rocket Mann wrote:
One workout could be 16x200, which is a pretty good workout, I think. Still, that doesn't account for a warmup/cooldown.
I think you could run 4-5 days/week and hit 20 with what's provided, although you'd only end up with 1-2 non-workout/easy days. Something like:
Sunday: Long run 7 miles
Monday: Off
Tuesday: easy 4 miles
Wednesday: Workout 16x200 @ mile-2 mile pace & 1 mile warmup/cooldown
Thursday: Off
Friday: 1 mile warmup, 1x5k, 1 mile cooldown
Saturday: Off
Total: 20.1 MPW
I don't know why someone would run this for an entire year though. Seems like it would be beneficial to up the mileage after some time, since I'd assume your body would be able to handle more after a year.
Also, David: Don't get discouraged if you are below average. I am too, but I run because I enjoy it, even if there are plenty of people faster than me with less work. If you really don't enjoy running, then I think you should find another sport. If you keep getting injured, you can try biking. Making excuses, though, will never make you a better runner, only consistent training will.
I do enjoying running. I just don't enjoy the fact that I am extremely slow. I want to run a sub 5 minute mile one day.
Have you considered taking PEDs?
21:07 at the local Parkrun.
Faster than you