If I raise my mileage from 40mpw to 70 mpw over the next two months, and assuming that I'm in 18:00 5k shape right now, could I get to 17:15 by Sep. and 16:50 by Nov.
If I raise my mileage from 40mpw to 70 mpw over the next two months, and assuming that I'm in 18:00 5k shape right now, could I get to 17:15 by Sep. and 16:50 by Nov.
No, it's not possible. The firm rule is that your 5K will improve 5 seconds for each additional 10 miles per week. At 70 mpw, your 5K will be no better than 17:45. To get your time down below 17:00, you are looking at over 150 miles per week. It would be a lot of work. At your level, I can't say that it's worth it.
XCMiler wrote:
If I raise my mileage from 40mpw to 70 mpw over the next two months, and assuming that I'm in 18:00 5k shape right now, could I get to 17:15 by Sep. and 16:50 by Nov.
Seriously though, XCMiler, you should really try to post more annoying question threads all over the board...
sdafsfd wrote:
XCMiler wrote:If I raise my mileage from 40mpw to 70 mpw over the next two months, and assuming that I'm in 18:00 5k shape right now, could I get to 17:15 by Sep. and 16:50 by Nov.
Seriously though, XCMiler, you should really try to post more annoying question threads all over the board...
seriously sdafsfd quite being a tool, I'm posting a serious question, although my other thread may not be as serious this one is, and how is it annoying, this is a running thread, and I have a legit running question. Now quit smoking crack get off your ass, and go do something productive, as for me I'm multitasking this and honors precalc homework, so quit wasting my time
i dont know that upping your mileage would have such a vast improvement like the one youre looking for, depending on how poor your fitness is at the moment. Can you stand to lose any weight? I nailed 30 secs off my 5km in about 2 weeks just by losing about 4 pounds, altho there is a limit. you can be about 15% under the weight of a normal man fairly safely, altho is it worth it for you? then theres all the speed work etc but to go from 18:00 to 16:50ish is a different level of running altogether. i think.
Forget these D-bags. Yes you will see remarkable improvements if you stay healthy and increase your mileage from 40mpw to 70mpw. I noticed the biggest gains in fitness when I went from around 50mpw to around 70mpw. I dropped 19 seconds off my 3200 in one year and would have dropped probably another 10 seconds but had a freak accident and couldn't run the rest of the season.
If you are dedicated enough to put in the miles, and are smart enough to stay healthy, you will reap the benefits. Take control of your training and run.
Good luck.
sdafsfd wrote:
Seriously though, XCMiler, you should really try to post more annoying question threads all over the board...
i dont think he's annoying.
hes just a runner who wants advice on how to train.
the430miler wrote:
sdafsfd wrote:Seriously though, XCMiler, you should really try to post more annoying question threads all over the board...
i dont think he's annoying.
hes just a runner who wants advice on how to train.
Thanks man I appreciate the support!
i think you definatley should be able to run that fast.. if your a 18:00 minute guy and you start running up to 70 mile weeks YOU BETTER be running under 17 otherwise you just must be completley doing the wrong workouts
assuming on july, what would it be, the 28th, you didn't either: a) break a leg, or b) quit the sport, yes, i would imagine a 40 mpw to 70 mpw could easily knock out those mediocre times, even at that early date, according to your schedule. now given that there would be another 2 to 4 months on your schedule to reach 16:50, i honestly would have to wonder if you were just planning on taking those months off playing golf not to get your current 18:00 down to 16:50 over that long period of time. what type of training plan do you follow? how old are you?
16, my long run will be 15, weekly 6 mile tempo, a couple of TT's, and of course plyos and abwork all the time. Yes my training is good, but I'm a bit of a headcase
Take your miles up. It worked for me. I went from a 17:45 to a sub 17 min 5km runner just by increasing my mileage over the summer. Do strides at the end of your runs too. It helps. Good luck.
dude, if you are only 16, no worries, mate. but your long-term 5k time could improve tremendously if you don't get hung up on dropping mileage at some predetermined date just because the cross country season begins. who care at 16, what are you a hs sophomore, whether you run x time on x date early in the season? even if your coach cares, you shouldn't. run extra miles in the morning before school, or at night after dinner and homework. think long-term, and your running performances will be remarkable, evnetually. think short-term, and they will wallow in mediocrity.
you are not annoying this is a valid running question.
Go for it man you have nothing to lose by working hard and seeing your times improve- but be patient and listen to your mind and body if you need to slack off or rest during this increased mileage then do it or you will suffer later.
Get plenty of speedwork in- 2 x track reps per week (8x400 rp with 1 min rec) and a tempo run every week.
Dont give in and show them what you can do with dedication and guts- hope it doesnt hurt too much!
Good luck
Thanks for the advice!
If you are only 16, you have to be careful doing 70 mile weeks; sure there are a lot of guys on this message board that say they did 150 mile weeks when they were 5 years old, but if you decide to push your milage, make sure to listen to your body and do it in a smart fashion. Sleep well, eat right, and stop doing that damn precalc.
I did something remarkably similar to what you're trying to do when I was 15: bumped it up gradually so I had 5 weeks in the 70s, highest week 75 by the end of the summer, went from 17:38 to 16:46. It's definitely possible to do it--but don't be disappointed if you don't get there. Just concentrate on being in the best shape you can be in.
precalc? wrote:
If you are only 16, you have to be careful doing 70 mile weeks; sure there are a lot of guys on this message board that say they did 150 mile weeks when they were 5 years old, but if you decide to push your milage, make sure to listen to your body and do it in a smart fashion. Sleep well, eat right, and stop doing that damn precalc.
I'd say doing precalc might be a good idea. Academic eligibility is important. What good is all his training if he can't run for his school because he has bad grades?