Picard wrote:
sub 4:40 would be good wrote:
What's your mile PB?
If you could run under 4:45 I would be more impressed. I ran 4:22 in high school averaging 20 miles a week. All miles on the track.
i'm 38 and have averaged about 12-14 mpw this year. Just ran 16:52 and ran the last 2 miles of a run in 10:33.
I ran 4:06 mile and 48.6 400m split in college, so I guarantee you I can run under 5:00 minutes right now based on thoe other little time trials. Will report back soon though.
summary - low mileage doesn't mean you cannot run fast.
Summary: You have one-upped the OP.
summary: natural talent is much more important than how many miles you run per week
apologies if i came across as a one-upper. not my intention.
weekly runs since February:
DAY 1 - 4-5 miles easy (start at 7:35 - down to around 6:55)
DAY 2, week 1 - 4.5 miles: 1.5 easy warm-up, 2 miles at tempo - usually around 10:45 -11:00 total for 2; 1 cooldown mile;
DAY 2, Week 2 - 4 to 5 miles; Fartlek with 6-10 x 30 seconds at 4:45-5:00 min pace- depends on how legs feel
Day 3 - 4 miles; Out the door at 7:05 pace and progress down to 6:00-6:15 pace - THIS IS ONLY IF I FEEL GOOD. otherwise it's just easy hilly trails
Other personal trends:
* once a month I do a brisk-ish (6:45-7:00 pace) 7-8 miler with 750' of elevation gain on trails and push pace on downhills running on toes.
** Never run consecutive days
*** never run / do workout if body doesn't feel like it
**** never ever run hard in mornings (i feel most sharp and awake around 5-6pm)