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i ran 16:50 XC on a base build up to a singular 70 mile week. all easy mileage, followed by 50mpw incl workouts like fartleks and 5x1k
as an adult i ran 17:00 on a track on an intense 30mpw that also got me to a 4:31 mile.
i am rather fast twitch for a guy who runs 5ks though (50.1 400m pr) so take that into consideration.
Probably 100% of my current potential as a 50+ runner. 30 MPW is big mileage for my injured body. In my youth, I'd guess about 85% of my potential.
To clarify, do you mean 85% of your potential PR or 85% of PR shape?
I’d say 85% of PR shape is early season form - think the first 5k after a summer of training, when you’ve done no race specific workout but are fit off the mileage
Take a 15:00 college guy doing 75 MPW and have him do 35 for the next year with good quality and he will run 15:15.
Take a 15:00 college guy doing 75 MPW and have him do 35 for the next year with good quality and he will run 15:15.