Is there any benefit for a 30 minute 5k runner to run high mileage

40mpw is not a base

Pappy wrote:

NO! 50 mpw will just cause pain or injury.

Why do people like you find the need to post complete bullshit on the net?

I have a theory too wrote:

Pappy wrote:

NO! 50 mpw will just cause pain or injury.

Why do people like you find the need to post complete bullshit on the net?

because they can

Tempo runs for someone who is racing at almost 10 min pace? Seriously when you are that slow either you are really old (say 60+) or you have zero running backgroud/obesse. Just get in 3-4 40 min runs/week and your 5k time will drop like a rock.

I have a theory too wrote:

Pappy wrote:

NO! 50 mpw will just cause pain or injury.

Why do people like you find the need to post complete bullshit on the net?

Well, it is not complete bullshit. A 30 minute 5k runner is probably not close to their potential. Running 25 miles a week would be better than running 50 mpw starting out. Once comfortable at 25 miles a week they'd be better to start doing some workouts than jumping up to 50 mpw. Running 25mpw is all that is needed for a 30 minute 5k runner to improve while minimizing injury and burning out from running 10-15 hours a week.

Here is a good BS video for you.

Pappy wrote:

I have a theory too wrote:

Why do people like you find the need to post complete bullshit on the net?

Well, it is not complete bullshit. A 30 minute 5k runner is probably not close to their potential. Running 25 miles a week would be better than running 50 mpw starting out. Once comfortable at 25 miles a week they'd be better to start doing some workouts than jumping up to 50 mpw. Running 25mpw is all that is needed for a 30 minute 5k runner to improve while minimizing injury and burning out from running 10-15 hours a week.

You said it will cause pain or injury. Not maybe kinda mabye not if this that other thing.

I have a theory too wrote:

Pappy wrote:

Well, it is not complete bullshit. A 30 minute 5k runner is probably not close to their potential. Running 25 miles a week would be better than running 50 mpw starting out. Once comfortable at 25 miles a week they'd be better to start doing some workouts than jumping up to 50 mpw. Running 25mpw is all that is needed for a 30 minute 5k runner to improve while minimizing injury and burning out from running 10-15 hours a week.

You said it will cause pain or injury. Not maybe kinda mabye not if this that other thing.

I still stand by that. 50 mpw for a 30 minute 5k runner will just cause pain or an injury.

I ran a 31+ 5k last year after 25 or so years without running. I decided I'd start training after that because I didn't like the Kenyan girl beating me. I slammed my fist down and swore I'd train my a$$ off to beat her next year. It was actually some 40 year old dude that thinks he is fast for running the 5k in 24. Anyways I was developing what felt like a high ankle sprain running 20 miles a week. Hurt like heck to the point I would of got injured if I didn't take a week off. Jumping up to 50mpw would of just made me quit along with more pain and an injury. So once again to the OP NO! 50 mpw will just cause pain or injury.

I can break 24 minutes in a 5k now running 15-25 miles a week. Granted that is still slow but I'm a hobby jogger now.

Ed whitlock was a very old man. For a guy his age a 21 min 5k is sensational.

BTW: this thread is stupid. If you´re a 30 min 5k runner you´re out of shape. You should start by running a little more and also add a little high intensity running for a few months and then you can slowly add a little more etc.

Anyone who recommends a 30 min 5k runner to go out and run 10-15 hours per week is an idiot.

asdfasdfa wrote:

Tempo runs for someone who is racing at almost 10 min pace? Seriously when you are that slow either you are really old (say 60+) or you have zero running backgroud/obesse. Just get in 3-4 40 min runs/week and your 5k time will drop like a rock.

^this x1000

I would have to say, without a shadow of doubt, that your friend is wrong.Not just partially, but completely.Why?Let's evaluate progression on a gradient.First, let us remember that a 30 minute 5K is still a 9:40 per mile pace.this would be about the training pace for someone who runs a 22-23 minute 5K. Certainly, this pace would get them sweating, and sure, they would be breathing. Aerobically, this is good, anyway.In kind, the person that would train at 22-23 minutes at this 75% effort, would likely be a high 16, low 17 race runner.Similarly, this person would be sweating and breathing at this pace too.In other words, each person's ideal pace is what works for them at that time.I will truncate this farther....IF a person has a nice, comfortable 6:30 pace (20:12 5K projection), and goes through mile 2 and has a problem......but wants to finish, yet must walk? This would mean that they would be in at 17 minutes for the final 1.107 miles....at a 15:21 per mile walking pace (which is pretty moderate).This means that, with one body slip, many of us non-elites can find our way to a 30 minute pace, as well, even if we are trying our best.This should tell you that the breakdown of pace from 20-30 is not much different and that the 20s should not be able to say the 30s are slow or are not benefiting from their workout.Neither should your friend. He is off-base.

Jak Cok wrote:

Like 50-60mpw

My friend and i were having a discussion about this. I don't think there is a lot of benefit. He thinks there's 0 benefit.

I don't think you'll run say a sub 20 running 50mpw at 12 minute pace of course. But i think you will with a long run, 3 medium runs and 2 easy runs. And maybe occasionally replace one of those medium runs with a tempo run.

I don't know if running a sub 20 5k takes more aerobic capacity and if it requires any part of your anaerobic system.

I'm pretty sure you need some speed to run sub 20 but it's mostly aerobic

What is he currently running for a 5k? Is this the original 5 for 30 person? If it is then the extra mileage is working for him. They were a 5 for 30 guy now running easy runs at their former race pace.