Hey guys my 5k Pr is 18:47 off of 40 miles per week, how many miles a week should I run to break 17 for the 5k?
Hey guys my 5k Pr is 18:47 off of 40 miles per week, how many miles a week should I run to break 17 for the 5k?
The formula is +/- 5 mpw for every 10 seconds of 5k.
You need to shave off 50 seconds, so either 15mpw or 65mpw.
When I was 16 I ran 35 mpw and ended my season with a 14:55 on grass. Mpw does not equate success, it's the effort that you put into those miles.
1 we need to merge all the threads about breaking 17 in the 5k in recent months.
2 so many factors and so little we know but I will say to break 17(16:57) I had to put in consistent high 70s low 80s average
hoodarunner#1 wrote:
Hey guys my 5k Pr is 18:47 off of 40 miles per week, how many miles a week should I run to break 17 for the 5k?
There's no magic number.
We don't know your gender, age, training history, injury vulnerability. We don't know what kind of effort you've been training at, what your sessions have been, etc.
There's so much to it than just weekly mileage.
For what its worth though, I've broken 17 last year averaging about 37 miles a week (30 years old male).
Forget the mileage at such a low volume. If you can run 3x1M at 5:25 with 1:15 rest, you should be able to run 16:XX confidently.
not actually a rule wrote:
The formula is +/- 5 mpw for every 10 seconds of 5k.
You need to shave off 50 seconds, so either 15mpw or 65mpw.
Lol
Don't increase your mileage. 40 mpw is sufficient. Increase the volume and quality of your workouts.
If you have the genetic potential to run 13:30, you can break 17 with 10 miles/week.
If your potential is 17:30, well, you are not getting there regardless of how many miles you may run.
not actually a rule wrote:
The formula is +/- 5 mpw for every 10 seconds of 5k.
You need to shave off 50 seconds, so either 15mpw or 65mpw.
Show us your math for this one
50mpw on average, you are welcome.
Source:
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-016-0052-y
There was an error, ingore my last post
Make the mileage fit you! If you boost the mileage slightly and feel crap, don't increase your mileage, but if you boost it and it feels good then keep working on it. Just whatever you find the best results in. Over this winter break, I boosted my mileage with quality workouts, like making my tempos longer, which I found to make me a lot faster.