How fit can I get running four days a week?

I would keep running and lifting as far away from each other as possible. So if you do both in the same day, run in the AM and lift in the PM or viceversa. Otherwise, you will likely reduce adaptations from either.

start doing easy miles instead of the lifting after work. you cant say you dont have the time

Sorry but there is absolutely no answer to that question. It’s different for everyone

Welcome to the real world. I was a bad former college runner and ran about 28 min for 8k in college. I’ve been training for past 10 years 3-4x per week up to 40 miles per week. In my Mid 30s now and still run about 17 flat for 5k and won my local 5m race in 28 mid. I would say I’m probably a better runner now then in college because I take days off and don’t get burned out. running should be enjoyed and not a chore. You’ll still run good times with that schedule you laid out or even just one workout per week.

+1

(context to my post: never broke 16:00, but did run a 15:09 3 mile
once when i was training on 80 km per week, before the mileage broke me,
16:22 xc)

Last year, I was running three times per week (T, Th, S/Su). Two days of light progression running, tempoing/hammering an out-and-back course for 6 km per day. The third day, I would go to the track and run a time trial or 400/300/200/150 m repeats (total volume 7 km). So, 6+6+7 = 19 km, ~ 12 miles per week:

I raced 5 km a few times, running 17:20 at best (twice) and ~17:40 two or three other times. So you can definitely do it, but must be deliberate and direct with ur training!

You will improve your 8k pr after a year or so doing that training.

You'll be in shape. Keep lifting, it's fun.

I was a 26:40 (8k)/15:05/8:42 guy in college- mad average. Graduated, started lifting, dropped the mileage to maybe 35 a week with zero speed work and half those miles with my girlfriend.

Managed a 27:01 hilly road 8k (no carbon). To echo others: I am definitely a better runner out of college than I was in. Keep this schedule, it will work.

Best of luck man!

As a former D3 guy with nearly identical college PRs to you (26:00, 15:03) and a very similar post-collegiate running experience, please allow me to give the definitive answer to this question. The answer may surprise you.

I did run more than you immediately following my final outdoor season. The summer after graduation I was probably running 30-40 miles across 4 or so days. My volume dropped off in the fall when I took my first full-time job and I was basically running 4-6 miles a few times per week in the evenings, plus a weekend long run. I found that with my mileage so low I could basically head out the door and run 6 flat pace without much effort. I did a few quality sessions leading up to the turkey trot, mainly fartleks and a tempo or two.

Anyway, I ran 16:17 on a slow, probably slightly long course. Muscle memory will take over; you just need to be prepared to handle the pain. I'd suggest doing a race simulation of 3k or so 10 days out as a rust buster. Good luck!

If you do enough in your four days you should be able to do pretty well. I have a friend who ran a 2:17 marathon on three or four days a week. Barry Magee once coached a guy in New Zealand who was a fireman, worked 24 hour shifts and could only train four days a week, to a 2:16 marathon. It seems you're looking at something in the 30 mile a week range. Whether you can do something respectable on that schedule depends heavily on what you consider respectable. Most people in that turkey trot will have done less than you.

I disagree. He wants to workout let him workout. A good portion of the early adaptation will be neurological, but also there is the feeling of being back into training, athlete mode. Everything he does at this point will get him stronger. Basically it's hard to argue against a 50lb kettlebell or a few flights of stairs or a worthy resistance band.

As for the training, a good 30' beats a cruddy hour.
He is not without talent so 3' 6/mi + 2' 16'/mi x 5 will serve his progression nicely.

He may not be running 5:40 miles by November but the training should be geared as though this is going to be a done deal.

I'm 30 with 1:49 800, 4:04 mile, 14:37 5k, 24:02 8k PRs and I'm on the 4 days a week program. I didn't run between 24 and 27 years old at all, ran one summer, quit running again, and am now at 8 months of 4 days a week with swimming and biking for the others.

I run a long run, a fartlek/hill repeats, an easy run, and a tempo. Long run is @ 6:45-7/mile for 10-12. Fartlek day gets me another 8 with warm up/cool down, and I'll do a hill repeat day every other week or every 3rd week for speed maintenance. Easy day is 6 miles @ 8 minute pace. Tempo ends up being 5-7 miles. I do a lot of strides that I don't count in my mileage, and my big weeks are 35 miles at most. I ride 2 days a week, and I swim the other. My rides are typically about 30 miles of FTP work and 65-ish miles for a longer ride, basically maintaining about 190-200w. My swim is typically 30-45 minutes. I lift 2 days a week. I ran about 60 miles a week in college for comparison.

I just ran a 15:06 road 5k, and ran a 4 at the end of a workout in 54 on one of my rare track days. I'd guess I'm probably good for 50-51 in the 400 and maybe 14:50 in the 5k on the right day if I spent a month or so tuning things up. I think you can get very fit on 4 days a week, especially if your cross training is correct.

if you treat 3/4 hard and the last easy, it'd be fine but not optimal.

I do have a question though - is 15:05 a normal conversion from 26:00? I've run a 25:50 in a club meet but don't think I'm in low 15's shape.

What’s with some people on this board’s obsession with running as fast as possible doing the least amount of work possible.

How fast can I run if I ONLY run 40mpw.

How fast can I run if I ONLY train 4 days a week.

How fast can I run if I ONLY do it in singles, no double days.

Why give yourself these artificial constraints? Do the training you need to hit your goals.

You can be very fit by running just 4 sessions per week. One maxVO2 interval, one LT interval , one 50- 60 min easy steady run and one lögner easy steady run of 70- 80 min . Very effective! Good luck! 🧙‍♂️🇸🇪

What if I only want to run 4 days a week?

Why do people comment dumb replies like this, as if it's actually helpful? Not everyone wants to run 7 days a week w/ 2 workouts and a LR for the rest of their life. Many of us spent a decade+ doing that, and now want to have a more balanced life, while still staying relatively fit.

OP

Based on your schedule, you would probably only be fit for 5k- 5mi. races

I think that's a great schedule and 4 runs a week is very doable to improve or get decent results. depends on what your goals are. I found I needed more mileage to improve to where I thought I could, but couldn't really handle more than 65 mpw working a job etc

i could consistently run 16:1x's, sub 35:00, and 1:14:40's running 4 times a week (about 36-40 miles), usually consisted of:

Tuesday - intervals (5k pace and some 200's around 28-30 seconds each)
Wednesday or Saturday - easy run

Thursday or Friday - tempo or 3-4 x 2-mile

Sunday - 12-14 mile run with last 4-5 miles as progression.

*Never ran a workout unless my legs felt fresh and springy.

1:51, 4:12, 15:40 5k, 1:12:48 HM, 2:33:50 marathon PB's on 55-60 mpw. Was a 400m/800m/miler in high school college

Then by all means, run only four days a week. But please don’t start threads asking “how fast can I go” on four days per week. There is no answer to the question. A better thread might be “See how fast I ran on four days per week” or something like that.