How fit can I get just running 4 to 5 or so miles everyday at 6:30 to 6:45 pace

Charlie,

I weighed 10-20 lbs. more than I did when I ran my pr. This is all good weight. I looked gaunt and hungry when I set my prs. I have filled out since and feel great. To be honest I don't really want to be that skinny again.

My weight fluctuates a bit so to give you an example: was 135-140 now I am 150 to 155 lbs.

Also Fitman and Charlie, I did start doing faster workouts before racing. Typically I would do 3-4 mile tempos/HSS, fartleks of usually 1-4 minutes intervals with equal rest, and a repeat mile workout a 1.5 weeks from race day to see where my fitness was at.

-Hstu

dfgsfd wrote:

speaker of hard truths at times gives good and necessarily blunt advice, but sometimes I just can't help but think he's being a huge D-bag

Yes to both. I normally wouldn't be a D-bag, but this guy (OP) has been posting the exact same pity story on here for a year plus and it's going nowhere. He's got bigger problems than running.

You could definitely get in decent 5k shape, probably sub 17 at best. Mix in some faster tempos and fartleks, maybe a small amount of repeats, (less than 5k worth), use that 200m hill for some hill workouts, keep up on the some strides. Clean up your age group awards and win some slower 5ks.

But if it's moderate effort everyday, the body doesn't respond well to that, take it easy some days and go a little harder some days.

Fit enough to get in 3:04 'FM' shape and start a 6 page thread that over analyzes every boring detail of you training, 1000x more than anybody has ever over analyzed in the history of LR.

Fit man wrote:

This has been a very hard year . Racing in the near future is not realistic but, when the time is right I want to be able to return easily . I am 45 and every day I run 30 or so minutes on a course that has two 200 meter hills on it . I am going about a 6:45 pace to 6:30 .It might be faster near the end . I run for about 30 minutes every day . If , in a month i want to start building for some real racing how long will it take ? I have been doing this schedule for some time now .

i'm 35 yrs old and have been running 30 minutes at a time, 4 times a week.

I usually start at 7:20 pace and get down to anywhere from 6:00-6:30 the last mile. most runs are progression runs between 4.25-4.5 miles. if not, they're trail runs with hills. once a week i do a 2-3 hill sprints at the end of the 30 minute run. probably last 8-10 seconds. all out. i lift 3 days a week

I just ran a 16:19 road 5k after doing this for about a month and half. i only did 2 wrkts during that time - 5 x 2:00 at 5k pace with 90 seconds rest and 4 x 1-mile at 5:40 with 60 seconds jog rest (these were very difficult since i have done zero runs longer than 35 minutes for 6 months (i am post-marathon, 2:33, but have really had little motivation to do any long runs after the exhasution of training)

it's possible, especially if you have talent (which it sound like you may) but you'll need some VO2 max stuff, in my opinion. plus those workouts help you get a bit accustomed to the pain of a 5k

i should say, i feel way stronger and healthier running this way than when i was in 1:13-low / 2:33 shape, but i was an 800m runner in my youth...

Important question: how long ago was your marathon/training for your marathon? If it was recent, do you think your residual marathon training has benefited your recent spat of training.

And yea, do some over distance once a week or so with some faster pace throw in it. It will make those 5k races hurt a little less.

You can run a decent mile and flat 5k off this type of training. However it's obviously not to the potential of greater duration. Also, you will really need to watch your diet cause 4-500 calories can be consumed very easily, so you can actually gain weight only running 4-5 miles a day.

A decent mile off of this training? Don't make me laugh. This whole thread is retarded. Basically OP is an old just trying to find a way to cut corners in training and is most likely a hobby jogger....

Speaker of Hard Truths wrote:

dfgsfd wrote:

speaker of hard truths at times gives good and necessarily blunt advice, but sometimes I just can't help but think he's being a huge D-bag

Yes to both. I normally wouldn't be a D-bag, but this guy (OP) has been posting the exact same pity story on here for a year plus and it's going nowhere. He's got bigger problems than running.

My main problem is I can’t get your mom off my Di@k