Quest to run 13:35 on 70 miles per week

Good for you. Throw the books away. Forget all about "the rules". 2-a-day is vastly over-rated. 100MPW is too.

what are you going to do that is going to let you all of sudden drop over a minute off your 5k time on fewer miles? EPO?

1. I'm hoping for health. I've been injured for longer than 6 weeks on multiple occasions each of the past few years.

2. I'm hoping for smarter training, instead of leaving everything in workouts as I have these past few years; sometimes PR's in workouts.

Other than that...I'm hoping maybe I can just bank on this potential.

no time? make time.

you don't have a prayer.

sorry.

It doesn't take 100 miles per week to run a 14:43 5k. You may have been over training. 70 miles per week is enough to run 13:40, as long as you are consistent.

No time. Trust me.

Bannister only had a set amount of time.

So do I.

Well, you're going to have to have the speed Bannister had for the mile and the strength to run in the low 28's for 10k in order to reach your goal. If you can do that on 70 miles per week more power to you.

ergierg wrote:

It doesn't take 100 miles per week to run a 14:43 5k. You may have been over training. 70 miles per week is enough to run 13:40, as long as you are consistent.

And as long as your one of the most talented runners in the country...

ergierg wrote:

It doesn't take 100 miles per week to run a 14:43 5k. You may have been over training. 70 miles per week is enough to run 13:40, as long as you are consistent.

And as long as your one of the most talented runners in the country...

Marc Smet 13:23/27:48

7th in '76 OGs 10k, having fallen and broken his arm in the race.

trained 1hr/day. Thats 60-70mpw. Obviously, most of it pretty intense. But read the "Hard Easy Myth" to get an indea of alternatives to high volume hard/easy work:

http://www.coacheseducation.com/xc/jack_farrell_july_00.htm

Never forget the anecdote related by Costill:

An eager young runner approaches a coach, saying, "I want to be a world class runner!" The coach says it will take 3-5 years, steady progression, and keeping goals modest along the way etc.

"But I want to progress faster...like now!"

The coach replies, "Oh well in that case, it will take 8-10 years"

RonnieJames wrote:

ergierg wrote:

It doesn't take 100 miles per week to run a 14:43 5k. You may have been over training. 70 miles per week is enough to run 13:40, as long as you are consistent.

And as long as your one of the most talented runners in the country...

To run 13:35 you have to be one of the most talented runners in the country period. Without knowing much about the OP (Can he run a 51 quarter?, What has been his progression? Are there any hints that he should be much faster?), I think he is being really optimistic. He should still go for it.

Don't obssess about mileage. No one here really knows that the difference between 70mpw with lots of quality and 100 mpw with less quality is as far as training effect. A lot of the difference is personal. You don't have time for 100 miles a week so it isn't worth worrying about. Go out there and work as hard as you can in the time you have. If you get down to 14:00 then think about if you want to add more quantity to get to your goal. If you can't run sub 14 on 70mpw, I doubt 90 or 100 is going to get to your goal.

Most runners in the 13,30 region run high mileage with lots of quality.

Adrian Blincoe (13:10) runs around 80 miles

Bobby Curtis (13:25) also runs around 80 miles

Both pretty talented though.

I do think you need to make time to run doubles. So sleep 30 minutes less per day and use that time to run.. don't be such a wimp. Reducing your daily sleep from 8 hours to 7.5 hours won't make a world of difference in your mood and energy, but those extra 30 minutes of running WILL make a difference in your performance.

However, if for whatever whacked-out reason you can only run 10ish miles per day, I'd suggest this:

1)Lots of tempo running. I'd suggest 4 tempo runs per week. 3 of which at "AT" pace and 1 at "LT" pace - which if you're currently in 14:43/30:14 shape this should be 5:20-5:30 pace for 5 to 8 miles for the AT runs and 5:00-5:10 pace for 3 to 5 miles for the LT runs. You will need to eat a high percentage of your calories as carbs to be able to do this.

2) Lots of strides, drills, and hills. Don't do much sustained anaerobic running, but improving your form, efficiency, and speed will help a lot. I'd suggest 8 x 100m strides at 800 to 1500 pace twice a week, 5 x 40m at 95% with 3 minute rests once a week (do this one BEFORE your runs so you're fresh), and maybe some strides on hills and some bounding once a week.

Try that for 6-9 months, throw in some specific training for 3-6 months, and see where you're at after the first year.

marathon dude wrote:

don't be such a wimp. .

...a sure-fire way to fail - shaming yourself into running.

If you have the wheels to run 13:35, you will do it on FEWER (60-70) rather than MORE (+100)mpw.

As other posters pointed out, you need talent to run that fast. If you don't have it, in very few cases will busting your ass get you much closer.

What is certain is that if you run 60-70 mpw, you will feel rested and ready to run your workouts, and will enjoy your races.

Do you have an over-bearing girlfriend? If so, it will not happen.

My dad ran 13:39 and didn't run twice a day. Mileage was normally 70-80. You don't need great basic speed to run this time either as some on this thread seem to be suggesting, can't remember his 1500 best but it wasn't sub 3:50.

you are 23 years old, avg. 90-100mpw, have a PB of 14:43 and now you want to become a 13:30 runner by training less...look, 70 intense miles can be better than 90 miles of jogging but it's really doubtful that you'll ever run just close to 13:30 considering that your PB is 14:43 after training pretty seriously for atleast the last 2 years.

Wondering why you can't run to/from work, get up an hour earlier etc?

Given you're injury prone then racing 3 or 4 8/15s per week to improve speed isn't goint to happpen! and you probably wouldn't find the time anyway.

So you're out of luck. perhaps you should just aim to PB.... there's a lot to be said for training without injury, but realistically 90/100, doubles are where it's at even for middle-d.

Good luck