100% easy running

18 min

But if he sharpened in the last 6 months of those 5 years, probably close to 16:30.

This is assuming his weight gets down to the lowest healthy bmi from the 100 or plus weeks at 100 mi weeks near the later half of the 5 years.

If you had him progressively run more hilly routes in the last year both up and down the hills he would run the 5k more to his maximum ability.

Also, throw in some gym work throughout and yoga and Pilates and swimming for intervals and boom! 5 straight years of this with no injuries or speedwork you'd be so efficient it would be scary.

Now, who ever does this? No one.

nerdy virgin xc runner wrote:

People who never ran competitively in hs or college, for some reason, just don't know how to run fast. Sometimes they can get good at marathon but they always suck at 5k and under, it's because their race pace is the same for all distances. They just can't run any faster than 5:45-6:00 pace. So I predict 18:00.

Could be some truth to that...I regretfully didn't run in hs and was too slow for my D1 university (sub 28 8ks minimum) . Although I think lack of coaching and lack of early volume when younger plays a huge role. How often do you see a teenager struggling for sub 19 vs a 30 + male that lacked coaching/proper training? Most new runners just start running with no real set strategy to obtain their goal time and often try to run faster than the previous run then eventually get injured and give it up or consistently remain more sidelined than on the road. Also, 30+ people have different priorities (most of them).completely agree about running the same pace too.

this entire thread is all speculation. how many of us have done this or know someone that has?

I feel like I did something similar to this (wow what a waste - for marathon training). My guess would be around 20min if parameters were followed exactly, assuming they even make it without injury. The hypothetical would probably have to start at 10:30-11min miles. I'd say I had a 71s 400m and 23min 5k in a completely untrained state. During the high mileage experiment, my 70%MHR never got faster than 8min/mi. My 4mi race was 24:00, so speculating around an 18:30 5k. Less than a year after this madness, I trained for speed and got to 25/56 for 200/400 indoors in my mid 30's.Then again, like a previous poster said, it depends on talent, which clearly I don't have.

dradd12 wrote:

take an unfit 20 year old with a 5k PR of 25 minutes. for the next 5 years he does nothing but easy running at 70% max heart rate while gradually increasing his mileage to 100 mpw and holding it there. after that he enters a 5k at the age of 25. how fast will he run it?

If you took an overweight Kenny Bekele after 5 years of slothful retirement, ran him at 70% for one year, not only would he loose the weight, his pace at 70% would improve dramatically. I'd say he'd run 14 or better.

What's bred in the bone wrote:

If you took an overweight Kenny Bekele after 5 years of slothful retirement, ran him at 70% for one year, not only would he loose the weight, his pace at 70% would improve dramatically. I'd say he'd run 14 or better.

13:45, assuming this was done when he was in his 20s or early 30s

and it depends on his PEDS/TUEs.

Mostly fast runs, why put shoes on if you are going to jog?

mile=4:06

5k=14:22

10k=29:45

10m=50:03

half=1:06:05

20m=1:46:17

Bump

1. 25 min 5 k off no training shows moderate ability.

2. 100 mile/wk of easy running is substantial.

3. 5 years of base is plenty.

4. Weight difference over 5 years is an important unknown.

I run 25 off no training and can run 18 off 50 mile/wk of 80% effort. This guy would run faster.

Make sure to run all of it near aerobic threshold as you have no workouts to recover from. At about 75-80% max heart rate, so still below marathon pace.

sdfsdfsdfsdf wrote:

If all he ever does is running at 70% of maximum heart rate, it will be really easy to predict his 5k time, because it will be the exact same pace as all of his other runs.

It is trivially easy to run a 5k faster than an all easy training pace. Unless you believe there is some magic component to 100 mpw that makes this case different than low mpw all easy (my training of choice since I'm too heavy and have terrible form).

It used to happen semi-regularly in Toronto that a durable older fellow runs all easy all the time in a cemetery, then cranks marathons many people less than half his age would be happy with.

This isn't terribly difficult.

1. Take someone who's never run a step, have them run a 5K. Bad outcome, most likely.

2. Have them run easy, all the time, for years. Eventually, they'll be able to run fairly far, easily. It's called stress adaptation.

3. Have them run a 5K. Assuming the take on and handle the same stress they did trying their first 5K, or building up to run easily what was one hard, they'll run faster than they run, when running easily.

You're welcome.

i got convinced by a friend to run a 5k and got caught up in the adrenaline and ran my first mile in 5:20 and ended up running 16:16.

background of previous year:

about 35-50 miles a week. 55 miles biggest week.

10k - 33:35

HM - 1:13:30's

Marathon - 2:36 (second one)

i ran 49 400m, 1:52 800m, 4:14 mile, 15:24 5k in college

Looking at that 5k where you got caught up in the adrenaline ... you ended up running a negative split! First mile in 5:20, and last 2.1 in 5:11 pace!

Anyway, as far as the original question, I think it could be anywhere from 16:00 to 20:00. If someone did 100 miles per week at 70% of max heart rate, they could still be pushing the pace faster over the years. And if they are allowed to play recreational soccer or frisbee or something, they could get a decent amount of faster running.