golden boy wrote:
Knight ran 13:40 on 35MPW. 60 is dumb for regular people.
This makes no sense at all. Knight is a genetic freak. You can't look at the way he trains and deduce anything from it because he's a major outlier. Think before you post. Some people will never ever be able to get anywhere near Knight's times but that's not the point of trying to maximize your abilities if you're a reasonable person.
Bobby Kennedy won Foot Locker on 45 mpw. You should win the Olympics on 60 mpw
60 mpw for me with 1 speed workout 1 tempo workout, iterated over a few month period... 14:40-14:50? For others I have run with, 14:30, 15:00, 15:30, 16:00, 16:30, 17:00, 17:30.... so who knows. I would guess sub 18 at the worst, maybe slower if you are a girl without speed. Most did their easy runs faster than 8 minute pace though.
For what it’s worth 28M, I ran 20-25mi per week for about 6 or so months added in 1 or 2 speed/tempo for the last 3 months and ran 5k in 18:40 and a 10k in 39:50 both PRs for me. Hadn’t ever run sub 20 min 5k until I started the training. Never ran competitively in the past.
I will ensure that I think before I provide a fact like I did about Knight. Are you anti-information? But I will restate my opinion; 60 MPW is dumb for regular people. It will injure the majority of non-elites.
It can, especially if it’s too soon in training - such as with someone who is still in high school and still fairly untrained. I think 60 MPW is totally reasonable but it takes years of consistent running (or through a combination of running and sports like soccer and basketball). Even a little bit of strength training to go with it will go a very long way in injury prevention. The people who strength train while young will have a much greater likelihood of avoiding injury as an adult runner too.
OP, if you’re in high school then you’re not really gonna be able to predict your time off 60 MPW. I know lots of adults who focus on lots of speed work because that’s that they did in high school and college at the expense of milage. At 33, I decided to start doing high milage at mostly all easy paces with pretty infrequent tempos but virtually no “speed” work. It very dramatically improved all of my times despite being a lifelong athlete and years of consistent running. The 5k is almost entirely aerobic - building milage, even at a slow pace will give you a lot of bang for your buck. If your time is 20:55 right now then it appears your aerobic base is what needs development much more than speed.
What was your colkege mile time and how fast did you run it after this increase?
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
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