if anything that info has worked against you even more. I know plenty of non-runners who have gone under 22:00 with only doing 1x 5K attempt (parkrun) per weekend.
but ultimately, the Mile isn't really about Mileage. Congrats on your sub5, but there's a huge gap between running 74/lap vs. 67/lap and junk miles aren't going to be what bridges that.
think first wrote:
I ran 4:05 off 45 miles / week.
What were your times like when you were doing lower mileage? If you were 30 seconds slower off of 25 MPW, then I'll probably have a chance. But if you were only 5 seconds slower off of 25 MPW, then I'm probably SOL.
semantic antic wrote:
Never too late, amd you’ve got some natural talent given the gains you made late in life. 4:30 is gonna be tough, but go for it. Increase mileage gradually.
Read your linked article. Did you run 4 laps (1600m), or did you do the extra 9m too?
I ran the first lap in lane 2 and the other three laps in lane 1. So it was somewhere around 1607m, but given the margin I broke 5 by, I'm considering it a sub 5.
sub 4:30 dreamer wrote:
highhoppingworm wrote:
I think 4:30 is going to be tough honestly although as others have said I could see you getting into the 4:30s with a year or two of pretty serious training. That said, if you can go out and throw down a 55 second 400 or something maybe you have a shot.
I agree that the answer isn't running 70 miles a week. The answer is incrementally increasing mileage but also making sure you are staying in touch with your speed, lifting etc. My guess is that you will see some significant gains at 50-60 miles a week range while still maintaining a high degree of quality.
I'll increase mileage gradually and plan to do something like this: Numbers are the week's mileage
May - 30, 33, 36, 25
June - 35, 38, 42, 30
July - 39, 42, 45, 35
Aug - 42, 45, 48, 37
Sept - 45, 48, 51, 40
Oct - 48, 52, 55, 44
Nov - 52, 56, 60, 47
Dec - 55, 58, 61, 50
Yeah, I know that some months have more than 4 weeks, but you get the idea. It's a gradual buildup with one down week at the end of the month. A typical week in August would look something like this:
Saturday - 11 mile long run
Sunday - A few 200s, then a 6 mile run
Monday - 5 miles easy
Tues - 8 mile run
Wed - off
Thurs - 5 mile run, then a few 100-200m strides
Fri - 10x400 at mile pace, 5 mile run
The mileage look increase looks fine. Obviously don’t be a slave to the plan and take a day off or a down week to avoid injury when you need it.
You’ll want to do some tempo work to target other systems. You’ll here words like critical velocity, half marathon pace, 1 hour pace. But if you are a 5 min miler right now, then doing something like 6-8 x 1k @ 6 min pace and 4-5 x 1 mile @ 6:20-6:30 pace are some key workouts.
It may sound to do slower than goal work, but you optimize systems that are key components of thw mile. Also, you can occasionally do some 200-300m reps @ 800m pace as you get closer to peaking.
Jack Daniels, Pfitzinger, amd others will have good 16 week plans. So while you want to get comfortable running the mile paces, it’s just one component.
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