Sub-5 Mile And 500 Pound Deadlift On The Same Day

I normally agree with a lot of your takes and have actually applied a good deal of your advice into my strength routine for great benefit.

That being said I think your take here might be looking through the lense of a personal bias. I remember you saying somewhere that you were about 5’7 (correct me if I’m wrong) so you’d have to get way too overweight for a distance runner to run a sub 5:00 mile in order to deadlift 500, especially at 40 where you aren’t in your middle distance prime anymore.

If you got your weight up to 190 (usually what is needed to pull 500 if you’re lean) or so it would be extremely hard to run a sub 5:00 mile. As someone who can run about 4:15-4:20 at 180 BW, (cause I’m 6’2) I’d imagine putting on 10ish lbs of muscle mostly in the shoulders and posterior chain won’t take away my sub 5:00 ability, but if I can pull about 470 right now, 10 lbs of deadlift specific muscle gained should push me comfortably over 500.

If 'ifs' and 'butts' were 'candies' and 'nuts' we'd all have a Merry Christmas.

I have yet to see anyone pull 500 and run sub 5:00 who wasn't obviously on the juice. And there are a number of YouTube GymBros who have done it. Prove me wrong and record it when ya do it *shrug*.

You are correct. I am 45 and no where near prime anything. Had I decided on this 5:00/500lb at 18 and focused on it maybe I coulda done it....but most likely not. I don't really think I've lost much as I've aged.

I am currently 5'6" 190lbs and horrible dimensions for a Deadlift (T-Rex arms, small hands).

Alan

Have someone do the deadlift and you run the mile!

I did this 2 summers ago (31 at the time). The deadlift training routine is unchanged. The training schedule for running required very specific, and limited, work to allow me to run fast while still being sharp for the lifts.

Also, I was 6'2 185, so very much in line with what others in the thread suggested.

Typical training week:
3 or 4 sessions
No "easy" runs. there's no point and I found I was better recovered, and able to lift more, if I wasn't jogging in between workouts. I only cycled a handful of workouts.

- 3-4 miles @6:10-6:30 pace, sometimes there was a 1-2 minute break in the middle if I was tired or if it was particularly hot (I live in the south)

- 6-8x400 on 2:30 intervals (If I ran 1:15, then 1:15 of standing rest, 1:10 was 1:20 standing rest etc) For me I started out averaging 77's and worked it down to 72 average just prior to running 4:55

- 6x800 equal rest. Started out at 2:50 and was averaging 2:40 by the end of the cycle

- 800m in 2:30, 2:30 recovery, 4-6x200 between 32 and 35 with 45s rest (I did these towards the end of the cycle to get as comfortable with the pace as possible)

- Time trial every other week usually

If I wasn't hitting the paces, or was feeling particularly crappy that day, I would cut the workout short and never force it. Just take the next day off from running and continue with whatever the next workout would be.

Warmups/cooldowns were usually 800m with final 200 in 45 or so for the warmup. The less slow running I did, the better I would perform on the track.

Training update this week, as I’d like to keep this thread alive.

Mon: 2 mile WU, 5x300m in 45-46-45-44-41 w/ 400m jog and readjust to start line for recovery, came out to 2:30-3:00 rest. + power lifting

Tues: 6 miles easy (7:12 avg pace) + 3x150m in 19-20

Wed: 1.5 mile wu 5k school fun run over a somewhat challenging course (356 elevation gain as per Strava) in 17:36, lighter tempo effort with a strong final 600m or so to get a win. + upper body lifting and some weighted core. the hills thrashed my knees.

Thurs: 5k recovery over the same course at 7:45 pace, double with a friend for 4 miles at 8:35 pace and 4x100m strides, untimed but roughly 56 400m pace

Friday: TOUGH spiked up anaerobic sharpening day, 400-400-300-300-200-200, splits: 54, 56, 42, 41, 27, 25.5. (I may be able to get a bid into a solid last chance club type meet, so I want to be prepared) + hypertrophy lift targeting legs

Sat: the plan is a 60 minute run with a 5-4-3-2-1 fartlek working from 8k pace to 3k pace.

Weight as of tonight (after a big meal albeit) is 181.5

If I don’t get to race next week, I’ll be doing a time trial of 1600m and 400m some day next week.

I may have to film a video and post it, would need to find a way to secure anonymity though. Should be easy to work around unless I’ve got some die hard stalkers really searching for my identity lol

CopperRunner

Private youtube video with a throwaway account. I'll do the same. Getting back into the swing of things this week. So far:

1. Backsquats and front squats, working up to 3 sets of 5 for each. 275 for backsquats, 225 for front squats. Assorted upper body accessory work.

2. Another backsquat day, but 5x5 mostly @225, one set at 245. Was still sore. Benched this day too.

3. 800m warmup, 3x200 with walk/jog 200 rest @28,28,27. 800 cooldown.

Planning on a 5 mile run tonight with a friend of mine after another squatting session. I want to PR in the backsquat, then jump back into deadlifting. I'll be ready to make an attempt within a couple weeks of the backsquat PR if I'm in good running form.

Feeling very sore since I pretty much took 10 days off during/after illness. Feeling good besides that tho.

You ever make any progress on this?

Looking to attempt it sometime this year.

I was gearing up for this in 2023 but tweaked my back and then traveled a lot.

Got to 445 beltless and 455 for my first belt use. Guess I should use that more.

Running I hit sub-6 at the end of a run. But didn’t run enough to really see.

Anyway gonna get back into deadlifting and see if my back holds up when I go heavy.

Im 5’11.5” and 187 now, former 1:56 800m and 4:23 guy. Think it’s doable for sure…