Is anyone on this board able to run sub 15.30 consistantly off less than 40 mpw? If so can you describe your training and a typical week. Thanks for the insight.
Is anyone on this board able to run sub 15.30 consistantly off less than 40 mpw? If so can you describe your training and a typical week. Thanks for the insight.
bump
M 7k 27min
T 10k 39min
W 13k 50min
T 10min warm-up, 5 strides, 3x8minutes hard with 5min jog recovery, 10min cool-down (14k total)
F rest
S 10k 38min
S 7k 26min
TOTAL 61k
I did this for 8 straight weeks then ran 1527 and 1525 on the track then I upgraded to 80k weeks and broke 15 but the mileage was usually fast.
Don't jog, run your 1530s on a TM--wear a helmet the first few
1988-89
M: Off foot too sore to run.
Tu: 4 easy
W: Track, usually 3x1 mile(1 minute rest)
Th: Off foot too sore to run.
F: 6 easy
Sa: 4 easy
Su: 8-10 easy.
22-30 miles a week, ran 15:25 and consistently between 15:30-15:40. Not ideal, but that's all my foot could handle at the time.
thanks for info anyone else?
Flashback to 1977. The athlete in question always did better on low mileage
Name: Chris Moulton
Height and weight at peak -6.3/145 (1.88/66 kg)
Club: Hercules Wimbledon (UK)
Occupation: Employee at Institution for disabled people, Tunbridge Wells, Kent (Seven Springs Cheshire Home)
Training in 1975-1976-1977
Monday to Sunday
A brisk 21 - 35 minutes run, 7 days a week, 365 days a year. On roads and parkland. No track work. Just run by feel, and try to push it at the end of runs.
Result: Highgate Open Meeting, 5000, September 1977
5000 B race at the Highgate open
2. Chris Moulton - 15:41.5
Chris Moulton also ran 54:20 for 10 miles in the Walton '10' in October 1977, on the same training of 35 miles a week.
Later Moulton increased the training to 50-60 miles per week, and ran 52:44 in the Wimbledon 10 miles in October 1978, 52:00 in the Woking 10 miles in February or march 1978, and his best result - 1:50.49 in the Finchley '20'miles road race in April, 1978. The Finchley result was based on 60 miles per week, mostly alone, and sometimes with Bob Holt (28:39/2:16).
Moulton later went to run at Mansfield State University, under coach Winrow, and his 10 mile time improved to 51:20, and he also ran a Mansfield school record of 14:42 for 3 miles indoors at the Bucknell inivtational in February 1981, Lewisburg, Pennsylvania. By then, Moulton was running 70-80 miles per week in College, but his general times did not improve much. Also ran 8:57 for indoor 3000 at the Rochester Invitational.
Moulton, being something of a maverick, preferred to do his own thing in training, and Winrow accepted this.
The training was similar to Mike Barratt, a much better runner, who logged just 35 miles a week, and achieved times like 13:30 for 3 miles and 29:00 for 6 miles on cinder tracks with 30 minutes (eyeballs out) training per day.
Ghost,
Apply now, good conditions and perks
In August 1978, Moulton ran 15:17.4 for 5000m on a cinder track at the Wimbledon Melbourne Trophy.
In 1978, summer, Moulton added an extra 5 mile run 3-4 days per week, and a long run of 10 miles on Sundays. He still did no track work, but jumped into all comers meets for speed work, usually running a 1500/3000 combo of around 4:20/9:08 ish.
When Moulton ran his 15:17.4 pb, he passed 3k in 9:1, following Mike Fuller, his longtime hero.
1. Bob Holt 14:42
2. John Roberts 15:00
Also ran
Mike Fuller 15:10
Chris Moulton 15:17.4
Dave Beard 15:48
Tom Roden 16 minutes + (had run 20 miles training in the morning!)
Ghost,
Apply today. Great benefits and perks.
Correction: Moulton's time at the 3000 during his 5000 was 9:10 and not 9:01 as printed.
Ghost,
Apply now, great conditions (older candidates, 50 + welcome)
any more?
Thanks for that insight into your training Ghost.
Bob Treadwell was another fast British guy who ran mostly around 60-80km per week. Bob ran 14.18 for 5k and a 2.15 marathon (picked it up to 100k weeks for the marathon). Bob was Europe's best hill runner in his day.
Many of the good club runners from my younger days just ran about 8-10k per day and raced themselves into fitness.
Mostly just strong progressive runs and no speed work except races.
Flashback to the 80's
Les Roberts
Club: Blackheath Harriers
Occupation: Clerk
Height/weight: approx. 1.70/53 kg
Times: 5000 - 14:42, 10,000 - 31:00, 10 miles - 49:20, 20 miles road - 1:47
Training:
Les was a minimalist who took up running late, and ran his best times around the age of 40.
35 - 40 miles a week was his usual training, with either a run home from work or a run to work (5-6 miles) 5 days a week.
This worked very well for him, and he became world champion (masters) on that schedule.
He also liked fast cars and women, and had an active social life outside of running, so that was another reason for the minimalism.
Was the antithesis of the introverted, self obsessed runner, that we see so much of.
One time he turned up for the Marseille Casis race in a sorry state, having been up most of the night with the French hosts indulging in gallic wine/women and song.
A great runner, who ran well on low mileage and enthusiasm for life.
Ghost
Apply today, great conditions, great end of career job for over 50's to retirement.
Correction: Les Roberts also had a 30:30/10,000 time to his credit.
Les was very smooth when he ran and was a cross between a white kenyan and Salvatore Antibo, the great Italian 10km man.
Ghost,
Apply today, great conditions.
Makes no difference if anyone can do it. Of course lots can do that. World class guys could run that on 5 miles a week. Why do people ask these questions?
Can YOU do it? Depends on what kind of talent you have. There are people out there who couldn't break 20 minutes for 5k even on 100 miles a week.
Flagpole wrote:
Makes no difference if anyone can do it. Of course lots can do that. World class guys could run that on 5 miles a week. Why do people ask these questions?
Can YOU do it? Depends on what kind of talent you have. There are people out there who couldn't break 20 minutes for 5k even on 100 miles a week.
why would you even bother posting that? how did that contribute? just interested in the training. ghost and others and provided good typical weeks.
work on being a man, not a prick.
low mileage runner wrote:
why would you even bother posting that? how did that contribute? just interested in the training. ghost and others and provided good typical weeks.
work on being a man, not a prick.
How does any data you get with such a question help you? If someone gives you a schedule of how they ran sub 15:30 on less than 40 miles a week, does that mean you can follow that schedule and do the same thing? No freakin' way. If you're interested in the training, then just throw any pedestrian time up there (and 15:30 is pedestrian in the grand scheme of things) and throw any kind of training up there and you'll hit something that someone somewhere has done.
Your question and the few "serious" answers just further proves that way more people here than should believe that if they just follow certain training that others have done that they can also achieve what the others have done. If running decently fast times (and 15:30 for a recreational runner is decently fast) were as simple as just running x number of miles, then we'd have 200 people in the local 5k all run 15:30.
When I ask a question, I do so because I expect or at least wish to get usable information. I just don't see how your question can return any usable information at all.
i understand what your are trying to say, that there is no "magic formula" and i agree. just from the post above i have seen that most of the miles run are all up tempo or progressive. that is usable info.
stop taking yourself so seriously. wtf do you care if i am interested in running "decently fast" off low mileage. you have contributed nothing.
low mileage runner wrote:
i understand what your are trying to say, that there is no "magic formula" and i agree. just from the post above i have seen that most of the miles run are all up tempo or progressive. that is usable info.
stop taking yourself so seriously. wtf do you care if i am interested in running "decently fast" off low mileage. you have contributed nothing.
It is NOT "usable" info at all. Is your talent level the same as theirs? Just because it worked for them doesn't mean it will for you. Absolutely NO correlation at all. My comments in this thread are actually the ONLY usable bits of information in this thread. Pretty sure Geb can run 15:30 on 5 miles a week and probably even less. Does that information help you?
good thread until you joined, america needs more people like you and W...real know it all
good thread until you joined, america needs more people like you and W...real know it all