I think you guys overestimate what volume does. I ran consistent low 24 for 5 miles and far from actual talent. The secret here is cutting out the long runs and limited recovery mileage
50 MPW can mean many things. If you are a traditional runner and borrow your training from traditional runner you might not run very fast of 50 MPW. I don't think any pro runner could run their best off 50 MPW, if the only thing they did was run.
However, there are pro runners who run very fast off 50 MPW. Most notably Parker Valby.
If you are a injury prone and very talented runner you could reach your potential off 50 MPW.
Here's how:
1. You make sure that your running sessions are high quality. That means all your hard interval and tempo work out should be running and specific to your event. Specificity matters.
2. You bank your "easy" miles into longer runs. I'd rather the long workout in a week be all running than of short couple easy runs. Long runs are as important as intervals to reduce fatigue in the last 1K. Specificity matters.
3. You do all your "easy" sessions on trails with steep hills. 6 miles on a hilly trail run is very different than 6 miles on flat asphalt. 6 miles of trail running is much easier on your legs.
4. You commit to 5-15 hours of supplementary "cardio" to the 50 MPW. That probably means tedious uphill treadmill walks at a "easy heart rate", cycling sessions, aqua jogging, rollerblading, etc... I don't know why more pro runners don't cross train more. Every other endurance sport in the world uses other modalities to supplement aerobic training.
5. You spend 2 sessions a week working out in the gym on running specific lifting. If you can add 1-2 pounds of muscles in your legs, while distance training, you will be able to execute the final lap better.
6. The keys to running are 1) don't get injured 2) Train hard days specific 3) be consistent and 4) train your heart first, legs second.
Nope.
Swimmers get much more aerobic training than runners, many distance types doing over 20 hours per week in the water. 80-100k per week, which is the equivalent of 320-400k (200-240 miles).
They crosstrain plenty, but not for aerobic work. That they get entirely from swimming.
well you'll have to be very specific about the type of runner you're talking about and what times he can run based off of what mileage he already does. regardless or whether you're running the 1500m or the marathon, the benefits of weekly mileage diminishes around 40mpw. it is often cited by many pro runners and even the extreme elites who roam this very website, the 6 mile (or 10k) easy run is where the benefits start and end. if you did this for all your weekdays, you'll be running 30mpw. after that, slap on a 10-12 mile long run on saturday, and you are at the point of diminishing returns for a 1500m runner. now these numbers are different when you're talking about 8k/10k, but they aren't that much higher. 800m runners usually don't go beyond 10 miles for their longest run. 12 miles (or 20k) is often times the limit that 1500m runners go. jack daniels has the 16 mile long run as all you need for the marathon. with all this said, 50mpw will very likely be around the point of diminishing returns for an 8k/10k runner. idk what times you run, but if you're a 30:00 10k runner at 100mpw, i'll put you at 30:20 if you were forced to only run 50 mpw.
3:55 or faster in the mile, an Olympian depending on country. I ran 4:02 off of a maximum week of 43 miles and I was only above average in term of talent, in my view.
well you'll have to be very specific about the type of runner you're talking about and what times he can run based off of what mileage he already does. regardless or whether you're running the 1500m or the marathon, the benefits of weekly mileage diminishes around 40mpw. it is often cited by many pro runners and even the extreme elites who roam this very website, the 6 mile (or 10k) easy run is where the benefits start and end. if you did this for all your weekdays, you'll be running 30mpw. after that, slap on a 10-12 mile long run on saturday, and you are at the point of diminishing returns for a 1500m runner. now these numbers are different when you're talking about 8k/10k, but they aren't that much higher. 800m runners usually don't go beyond 10 miles for their longest run. 12 miles (or 20k) is often times the limit that 1500m runners go. jack daniels has the 16 mile long run as all you need for the marathon. with all this said, 50mpw will very likely be around the point of diminishing returns for an 8k/10k runner. idk what times you run, but if you're a 30:00 10k runner at 100mpw, i'll put you at 30:20 if you were forced to only run 50 mpw.
Right. So Mark Nenow would merely be a 27:40 10,000 guy on 50 mpw versus the 27:20 he actually ran? Galen Rupp would be a 27:04 guy on 50 mpw? Yeah man, sorry, not buying it. I ran 50 mpw in high school and I know the benefits of at least doubling that and staying healthy.
If the question is “what’s the fastest it’s possible to run on 50mpw” I think the answer would still be very very fast, probably not a whole lot slower than world records, shorter the distance the closer you will likely be relatively. This assumes that the 50mpw is still proper training aiming to maximise performance and not just arsing about.
For world class runners the 80:20 rule is definitely in play. Of course even, say, 30 seconds over 10000 would make a huge difference to them - possibly taking them from winning at world level to struggling to even qualify for their team.
Whilst I was nowhere near that calibre I was still very much better than most and know from my own experience that the last couple of percent of performance does not come easily!
well you'll have to be very specific about the type of runner you're talking about and what times he can run based off of what mileage he already does. regardless or whether you're running the 1500m or the marathon, the benefits of weekly mileage diminishes around 40mpw. it is often cited by many pro runners and even the extreme elites who roam this very website, the 6 mile (or 10k) easy run is where the benefits start and end. if you did this for all your weekdays, you'll be running 30mpw. after that, slap on a 10-12 mile long run on saturday, and you are at the point of diminishing returns for a 1500m runner. now these numbers are different when you're talking about 8k/10k, but they aren't that much higher. 800m runners usually don't go beyond 10 miles for their longest run. 12 miles (or 20k) is often times the limit that 1500m runners go. jack daniels has the 16 mile long run as all you need for the marathon. with all this said, 50mpw will very likely be around the point of diminishing returns for an 8k/10k runner. idk what times you run, but if you're a 30:00 10k runner at 100mpw, i'll put you at 30:20 if you were forced to only run 50 mpw.
Right. So Mark Nenow would merely be a 27:40 10,000 guy on 50 mpw versus the 27:20 he actually ran? Galen Rupp would be a 27:04 guy on 50 mpw? Yeah man, sorry, not buying it. I ran 50 mpw in high school and I know the benefits of at least doubling that and staying healthy.
How much of those benefits came from doubling the mileage versus just having another year or two or three of any type of quality training?
If you are on 50 mpw for 3 or 4 straight years, surely you are going to make gains every year at that mileage. More intensity, shorter rest, more workouts, etc. Many variables to change within a given mileage range.
I really don't know the answer. I haven't seen any real scientific analysis on a large amount of runners who have tried it one way or another.
Lagat was supposedly a 50 mpw guy forever. We can only wonder what 100 would have done for him. or 70/80 for that matter.
World records if coached by me as an expert on low mileage . I'm 100% sure of that. Running half of the mileage by 100 + mpw of the high mileage brigade gets much more effective if you know the art of low mileage and the importance of proper recovery to maximize the results.
Right. So Mark Nenow would merely be a 27:40 10,000 guy on 50 mpw versus the 27:20 he actually ran? Galen Rupp would be a 27:04 guy on 50 mpw? Yeah man, sorry, not buying it. I ran 50 mpw in high school and I know the benefits of at least doubling that and staying healthy.
How much of those benefits came from doubling the mileage versus just having another year or two or three of any type of quality training?
If you are on 50 mpw for 3 or 4 straight years, surely you are going to make gains every year at that mileage. More intensity, shorter rest, more workouts, etc. Many variables to change within a given mileage range.
I really don't know the answer. I haven't seen any real scientific analysis on a large amount of runners who have tried it one way or another.
Lagat was supposedly a 50 mpw guy forever. We can only wonder what 100 would have done for him. or 70/80 for that matter.
Correct! If doing the 50 mpw proper you will also reduce injury risk compared to 100 mpw or more and that way get more days on running feet over a span of many years.
What time in the 10k or 8k could a talented runner run off of 50 miles a week.
I run 45-55 mpw and have recently started cross training for about 3 hours per week. I have been back running for 12 weeks after injury and I ran 25:10 for my first 8k on a pretty tough course. I ran 15;03 in high school track and 8:20 first year out of HS, back home overseas. 50mpw then too
What time in the 10k or 8k could a talented runner run off of 50 miles a week.
For context, please provide - male/female...age...historical running background...recent past history/consistency with running...what kind of course are we talking (marathon references: flat and fast like Chicago Marathon, rolling hills like NYC Marathon, net downhill with rolling hills in third quarter like Boston, etc.)