Robby Andrew's 10-15mile runs at 5:15 Pace.

Am I on crazy pills or something? When I watched the video, as I understood it, he'll do his tempo and long run at an avg. of around 5:15. Nowhere in the video did he say he ran everyday at that pace.

believe it or not, it was very typical for me 20 years ago to run anywhere from 8-16 miles at sub 5:20 pace on any given saturday. i only ran a 3:37 1500m/3:55 mile, so robby should be able to handle this pace with relative ease (which is different than being easy). another point of reference: i was also a really crappy x-c runner in college--doubt i ever broke 31 in a 10k, but it's funny what you can do after college with a little maturity and training.

and i'm not asthmatic, have a healthy thryroid, and never took vitamin d shots either...

TuffGuy wrote:

15 miles @ 5:15?

Hell no, he can't do that.

If he could do that then I'm hoping to see his 5000m debut this season.

You're retarded. Do you really think a 3:34 1500 guy can't run 5:15's for 15miles?

yet, why would Andrews be running a 4M tempo at 5:15 pace (actually, 5:13 pace in this video, 20:50, same time as I ran my 4M tempo a few years ago (too bad Robby's race results are jest a bit different from mine!)) if he were also running that pace for 10-15 mile runs? Then a 4M tempo would be a lot faster. Or the 10-15M runs would be races. The answer I think for this 800/1500 guy is that he isn't running 10-15 mile runs at that pace but rather doing that many miles at 5:15 pace per week, the 4M tempo, maybe a similar tempo or several miles here and there at the end of progressions.

i pride myself on above average comprehension skills as an english major and english teacher, but i'm always open to the possibility that i can be wrong, or that my overall understanding needs to be reevaluated.

i also thought maybe i'd even watch the video, instead of reading comments on the thread...

in this case the coach clearly states that he is doing an easy 4 mile tempo run, emphasizing why it's comparatively "easy" by pointing out that robbie does much longer runs at a similar pace. he also points out that his 4 mile tempos are sometimes considerably faster (19:37), but he's going easy because of an upcoming race, and he is doing some speedwork after.

this is transcribed from the video, about 3 minutes in:

"...at least twice a week he'll run 5:15 pace or faster for upwards of 10-15 miles total..."

this sounds like "accumulated miles"--but he's not totally clear about this--over the course of the week in a minimum of two runs, which means its more likely that his long run is closer to topping off at 11 miles if my sub-par math skills are correct. that said, i still don't think someone of his talent would have a problem doing a 15 miler at 5:15 pace if his coach thought it would benefit him and keep him healthy.

that's my story and i'm sticking to it...

Robby ran an aerobic maintenance run without stressing his legs. Gordon is a great guy and likes to come film Robby and Peter's training, it wasn't a flashy workout or anything particularly challenging. As for his long run, it's typically 4-5 miles of warm up starting at 7 min pace and developing to 5:05 - 5:10s the last 4. He times the last 10 and most often he's in the 52-53 minutes range. Depending on the time of the year and what competition is coming up, his long run will adjust accordingly. In 2015-2016 he trained really hard with his best 10 miles of a long run at 50:30. That was too fast. The key is to get a little better every year and still be consistent at the big races. He could not have sustained those training runs in 2011 throughout the year and I'm happy to see his hard work pay off. I hope that helps, just please be kind to one another.

Vig must be messing w/ everyoneyou think robby andrews (or any other professional mid-distance runner in the USA) averages 8.5 miles a day at 5:15 pace in february/march (let alone any month)?15 miler @ 5:15 pace is a tough workout for a sub 2:20. he's not doing that maybe he picks up the last mile or two and gets down to 5:15, but otherwise you're dreaming. you got trolled or misinterpreted

Coach007 wrote:

In the latest WOW from flotrack. Coach Vig says that Robby only euns 60mpw. But his daily mileage is often run near 5:15 pace. And that every long run (up to 15mile) is also done at 5:15 pace.

This is very interesting training, but seems like Robby struggles to handle big mileage, so they just run it all crazy fast.

He probably couldn't do this daily but as an occasional effort? Doesn't seem out of the question for a world class miler. John Walker talks about running 10 miles in 50 minutes occasionally during his 90 mile weeks in the aerobic phase of his training. Steve Ovett would run 52 minutes for 10 miles as one of two ten mile runs in a day.

Once they approach something like a good level of fitness top athletes can produce training runs that the rest of us only dream we could ever race at! That's not to say that there aren't days when they run very slowly - but maybe that's the "secret" behind their success!

Hilarious that JV himself clears the air, then two more posts come in many hours later that obviously didn't read the clarification. Who needs reading comprehension when you don't even bother to read in the first place!

Hypertrophy wrote:

Hilarious that JV himself clears the air, then two more posts come in many hours later that obviously didn't read the clarification. Who needs reading comprehension when you don't even bother to read in the first place!

This message board is about arguing and demeaning others, not facts!

Thanks for posting Jason!

Hypertrophy wrote:

Hilarious that JV himself clears the air, then two more posts come in many hours later that obviously didn't read the clarification. Who needs reading comprehension when you don't even bother to read in the first place!

This place is truly incredible.

What makes it worse is that someone had already posted the "right answer" halfway down the first page.

Thanks to the coach for addressing this.

Superbad wrote:

ActuallyListening wrote:

This is what he meant. 10-15 miles of running at said pace not all at once. And I'm sure it's closer to 10 than 15.

Either way: END OF DISCUSSION

I love when people say "End of Discussion." Like who do these ppl think they are? I wonder if they ever look back on the boards to see if the discussion has continued lol.