Title. I'm a hobbyjogger who has been training on my own, averaging between 30-60 mpw depending on how I'm feeling, and I ran a 8:23 3k in a time trial. If I increase my mileage to 70, could I run a sub 14?
Title. I'm a hobbyjogger who has been training on my own, averaging between 30-60 mpw depending on how I'm feeling, and I ran a 8:23 3k in a time trial. If I increase my mileage to 70, could I run a sub 14?
No
The 13:59 is much faster. Your 8:23 is equivalent to about 14:35. Sub 14 is knocking on the door of sub 4 mile territory. Good luck.
About 2k more difficult
He’s talented. If he’d run at low 6:0x pace he could do it off 60 mpw
Did you time it with an alarm clock?
King hobbyjogger wrote:
The 13:59 is much faster. Your 8:23 is equivalent to about 14:35. Sub 14 is knocking on the door of sub 4 mile territory. Good luck.
The ratio of 8:23 to 14:35 is 0.575. My personal bests are 8:37 and 14:59, which is also a 0.575 ratio, so you are correct.
wannabe fast wrote:
Title. I'm a hobbyjogger who has been training on my own, averaging between 30-60 mpw depending on how I'm feeling, and I ran a 8:23 3k in a time trial. If I increase my mileage to 70, could I run a sub 14?
Well, have you been feeling like running 60 miles per week more often, or 30 miles per week more often? That makes a big difference when you are looking at a bump up to 70.
The other question is how the time trial was set up. Was it tapered and with pacers? Or was it solo with no real focus? If you could have gone 10+ seconds faster in a race, then sure, you could get near a sub-14 with a little more training.
I'd say your best odds of breaking 14 pretty soon are if you averaged 50 miles per week leading up to your 8:23. If you averaged 40 or less, your odds of getting hurt at 70 miles per week go up. If you averaged closer to 60, the bump in training stimulus may not be enough to get you under 14 minutes.
My average has been 47.48 (474.8 so far this year). Most have been between 45 and 50, but I have had one at 32 and another at 58.
My 8:23 was at the end of a 45 mile week. I ran easy on Thursday and Friday (Saturday TT) but had a normal week until then. Splits were bad, so I think I have room to improve:
2:09, 2:17, 2:17, 1:40 (including a 45 second last 300)
My typical week is probably 8 on Monday, 13 on Tuesday, 10 on Wednesday, 4 on Thursday, 3 on Friday, 6 on Saturday, and 4 on Sunday. Tuesday's a tempo / aerobic workout while Friday's a speed workout. My easy pace also varies from 5:50 if I'm fresh and am feeling good to 6:40 if I'm jogging.
wannabe fast wrote:
Splits were bad, so I think I have room to improve:
2:09, 2:17, 2:17, 1:40 (including a 45 second last 300)
You took splits every 750m?
Probably 800/800/800/600
wannabe fast wrote:
My average has been 47.48 (474.8 so far this year). Most have been between 45 and 50, but I have had one at 32 and another at 58.
My 8:23 was at the end of a 45 mile week. I ran easy on Thursday and Friday (Saturday TT) but had a normal week until then. Splits were bad, so I think I have room to improve:
2:09, 2:17, 2:17, 1:40 (including a 45 second last 300)
My typical week is probably 8 on Monday, 13 on Tuesday, 10 on Wednesday, 4 on Thursday, 3 on Friday, 6 on Saturday, and 4 on Sunday. Tuesday's a tempo / aerobic workout while Friday's a speed workout. My easy pace also varies from 5:50 if I'm fresh and am feeling good to 6:40 if I'm jogging.
Sounds like if you can average around 70, keep the same quality of workouts, and stay healthy I'd say you have a decent shot at sub-14. Are you doubling any days? If you aren't at this point, adding a second run of 4 miles easy several days each week may be a pretty quick route to big gains.
Good luck!
For everyone here that's like double tempo pace... Child's play.