What would happen if you ran for an hour each day at comfortable pace?

You'd build a great foundation and have a great base to prepare for intensity workouts at higher volumes

I don't know but I can tell you one thing for sure. You will NOT match:

~1.39

~3.24

~3.41

MzunguWarrior wrote:

I don't know but I can tell you one thing for sure. You will NOT match:

~1.39

~3.24

~3.41

What does this even mean?

Specificity wrote:

You’d get really really good at running an hour a day at a comfortable pace.

Running is quite simple but not anywhere near that simple if you want to be good.

Keys to becoming a good 5K Runner:

1. Run a variety of paces (This not only will make you better but also protects you from injuries!)

Fartlek. Jogging. Tempo runs.

2. Speed Development every week. (Multiple flying 30s perhaps 150 runs between)

80s, 70s, 60s, 50s, all with walk backs and at times lots of rest between each. Consult a top sprint coach and work on acceleration and etc. Most distance runners will not do this.

Skip rope

3. Long Intervals 3 x mile one day per week.

4. Specific speed endurance training such as 400s and 150s

5. Long run increased from 5-15 miles.

6. Recovery runs of 3-5 miles

7. Form Running

8. ETC.

Can you write out a whole program in a couple of paragraphs? I cannot.

This would be a great start to a Lydiard program. Next step would be to increase the distance of your long run to about 2 hours and and one of your midweek runs to 90 minutes. Once you can do that safely, increase the tempo of your runs but don’t force it. You’ll be running in the high-end aerobic range without tipping over your threshold. This should get you really fit if you keep at it for several months while incorporating strides and alactic sprints about 2-3 per week. You may even run a 5K PR off this type of training. Once you’re ready to sharpen up, a 10 week block of V02 max training will bring you to your peak.

Why avoid VO2 max work in the base phase? I seriously doubt many elite 5k/10k guys aren't hitting that effort basically year round.

The only thing you need to stay in touch with year-round is your speed. You have to keep those neuromuscular patterns active but V02max work is not necessary year-round per Lydiard.

And how does he know that?

Body of experience and results. If you don’t know who he is look him up.

So I can just do mileage for many months and skip workouts until base phase is over? And I could do workouts every other week once I get to that point?

Helppp wrote:

So I can just do mileage for many months and skip workouts until base phase is over? And I could do workouts every other week once I get to that point?

It’s not just mileage. There are lots of good threads on here if you’re interested in learning more. I also recommend the book “Running to the Top.”