That is not true. You won't run up to your potential but you can run close to it. a 14 flat 5k is 4:30 pace. If somebody who is capable of 14 flat trains 60 MPW at 6:30 pace for the next year and then races a 5k, he won't be running 20 minutes. He most likely will run 14:30.
Quality over quantity...
I see a lot of people on strava leaderboards running 40 or 50 miles or more and some of them can't even do 21 in the 5k.
Running fast makes you fast. If you spend your entire training cycle running 70 miles a week at 11 minute pace, you're not going to magically run a 5k in 21:00 if you haven't been actually trying to run the 5k in 21:00. if you only train slow you'll run slow.
Well, as an oldie in my mid 60s, I run easy at about that pace. I do next to no speedwork and can break 21:00 min for 5K.
5K in 20 mins plus, is all about endurance, nothing to do with running faster, but volume is needed.
Easy Peasy Lemon Squeezy wrote:
Never claimed to be either a sub 4 miler or a sub 29 10k runner, ya'll trolls be wildin' out here.
Well you said that 4:58 pace feels like tempo now. If that's tempo, what's 10k race pace? 4:40-4:45? If so that puts you in the low to mid-29's. So sub-29 is not off the table, I don't know.
I don’t know what any of my race paces are since I haven’t done any races.