How long does it take to get from 30 mpw to about 90 mpw? (realistically)

Agree also, you'll get injured, then you'll be fighting it off for life. Take it a lot more slowly, listen to your body, and don't beat yourself up when you need weeks without gains or you need to back off.

I am a 44 year old guy who went from 30-35 mpw training for 2016 LA Marathon to 60-88 mpw before 2017 Chicago and then 90-120 mpw last 8 weeks before 2018 Boston and 80-110 mpw for last 12 weeks before 2018 NYC and I am currently running 80-110 mpw training for 2019 Tokyo. So I Increased my mileage to 90 mpw average (during the marathon training cycle) over about 2-2 1/2 years.

It's unlikely to happen otherwise you'd be doing more right now.

Set realistic goals

Realistically, training for the 5K is quite different than the marathon both in terms of volume and emphasis. If you concentrate on the marathon, eventually graduating to 90 MPW will likely check your 5K goals off the list. BUT, you're looking at 3-5 years of reasonably healthy, consistent training. Not getting hurt is the long term key to success as marathon training builds on consecutive cycles.

Speaking from personal experience, I ran my first marathon on 50 MPW (2:45) and my most recent on 100 MPW (2:21), but it wasn't until I could stay injury-free that I could effectively ramp up my mileage and workout quality to see major gains in racing.

Good luck to you.

ukathleticscoach wrote:

It's unlikely to happen otherwise you'd be doing more right now.

Set realistic goals

I dont understand how I’m being unrealistic at all? I want to break 20 soon, then in the distamt future break 18 and once and if I achieve that work towards a 3 hour marathon. How is that unrealistic? If othe4 humans can run those times, why can’t I? If other humans can run 80-90 mile weeks, then eventually, why can’t I?

Need A Base wrote:

I dont understand how I’m being unrealistic at all? I want to break 20 soon, then in the distamt future break 18 and once and if I achieve that work towards a 3 hour marathon. How is that unrealistic? If othe4 humans can run those times, why can’t I? If other humans can run 80-90 mile weeks, then eventually, why can’t I?

There's no reason you can't eventually accomplish any of those things. At least, any reason that you know of yet. It's just like when 8th graders come on the forums and want to know their likely high school progression and chances of getting a scholarship to a Power 5 D1 based on their current 1600 PR. No one knows what will be possible.

If you want to be realistic, you need to

1) primarily focus on the goal you're actually within range of meeting now: a sub-20 5K; and

2) recognize that a big mileage increase will likely take several years, not several months, and you might find that it's beyond what your body is capable of.

I do recognise that this will take time, hence why I asked on a website where people are known for running high mileage tips on how long it should take. I have bo intention of just diving into 90 mile weeks, I want to do this safely and make running a lifelong passion, but at the same time I want to get fast and reach whatever potential I may still have.

I’m thinking ovr the course of the mext 6 months to a year, I will build up to 50-60 gradually, hopefully by the time I do this I will be seeing times in the high teen range and take it from there.

I went from 30mpw to 100mpw in 3 weeks and then ran 100mpw for about 2 years. Dropped 3 minutes off my 10k from 33:00 to 30:00.

Listen to your body. Rotate shoes. Run on soft surfaces. Stop asking for advice and go do it.

Need A Base wrote:

I am 45 years old and I have an short term goal of breaking 20 in the 5k and eventually 3:10 in the marathon. I have been running fir a few years now and currently run 22s in the 5k on 25-30 miles each week. Realistically, how much faster can I get on much higher milage and how long will it take me to get there?

You don't need to be running 90 mpw to go from 22 in the 5k to sub 20. Consistent smart training at 50-60 mpw should be enough. Add 1 mile each week and in 30 weeks you will be running 60 mpw. Your ultimate speed as a long distance runner is largely genetic. If you only have the genes to run 15 minutes for 5k, no amount of perfect training at 90 mpw will get you to 13:30, a time which a genetically talented person could run off 60 mpw.

Years ago when I was trying to break 2:50 for the marathon, I averaged between 60 – 80 miles / week. This wasn’t working for me as my marathon times ranged from to 2:50 – 2:55. I gave it one final try and averaged > 90 miles/week for the last 6 weeks of the marathon cycle (46 yrs old). It worked and broke 2:50 at CIM (2:48).

I had to do a lot of core and weight training in parallel to prevent a physical breakdown. It was much more work than anticipated. Probably would never do this again as this was 10 yrs ago…

If you are going to increase your mileage, you need to be careful about the surface you are running on and know your body is responding to the increased load….. If if you don’t increase the weekly mileage and increase the workout intensity, you will need to do something else to supplement the running to maintain your fitness…. Good luck

Why bother? Those times are not fast. Why destroy your joints at your age chasing times that no one cares about. Maybe you were built to stay and fight, rather than run away?

Increasing about 5% each month is a decent rule of thumb.

That would put you at (1.05^23)*30, or approximately 90mpw in two years.

Mileage is important, but gunning for 90 isn't the right way to look at training. You should be trying to gradually increase your miles while implementing other basics (tempo runs and intervals) and getting good sleep and nutrition.

The feat of running consistent 90 mile weeks is WAY more impressive than the times you mention. It takes both hard work and talent in its own right.

Good luck achieving that goal.

I never said I need 90mpw to break 20, that is only a short term goal. Eventually, I want to go way faster. Way way faster. And a lot further too.

You've all been stumped. Answer is 2 weeks

First week = 30 miles

Second week = 90

Result!

TheXCrunner wrote:

Mileage should increase by 10% every week if you are trying to stay healthy and keep training.

I would suggest you increase your mileage very slowly to avoid injuries and over-training.

good luck,

cheers!

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Need A Base wrote:

I am 45 years old and I have an short term goal of breaking 20 in the 5k and eventually 3:10 in the marathon. I have been running fir a few years now and currently run 22s in the 5k on 25-30 miles each week. Realistically, how much faster can I get on much higher milage and how long will it take me to get there?

At around 40, after about a decade without running, I started running again. It tooks me several years to get to be able to run just 50mpw without injury. To get to 90 mpw the time will depend on your initial base, but if you try to do it in months, you will likely get injured, so better to think in terms of years. Young people will say bla-bla 10% a week/month, but they don't know what they are talking about because they are young, still stupid, and lucky. My recommendation is to increase slowly. On the other hand, try to get relatively quickly to where you run everyday. One has to build up muscular strength to avoid injuries. At your age it is important to do the pushups, situps, bodyweight squats, whatever you like, to get some muscular strength.

Need A Base wrote:

Another giver of +1 wrote:

You don't need to be running 90 mpw to go from 22 in the 5k to sub 20. Consistent smart training at 50-60 mpw should be enough. Add 1 mile each week and in 30 weeks you will be running 60 mpw. Your ultimate speed as a long distance runner is largely genetic. If you only have the genes to run 15 minutes for 5k, no amount of perfect training at 90 mpw will get you to 13:30, a time which a genetically talented person could run off 60 mpw.

I never said I need 90mpw to break 20, that is only a short term goal. Eventually, I want to go way faster. Way way faster. And a lot further too.

You asked for opinions, you are getting them. Stop the whining when you get comments you don't like. Why did you even ask????

If I were in your shoes, rather than taking all my emotions from separating from my wife, and burying them in an endeavor that is surely to lead to injury, I'd do some work on my inner-self....get some therapy man!

and slowly, up my mileage.

I will never understand why runners attach weekly mileage to their time goals.

If you want to get faster you have to run faster. If you run faster you will run more miles in an hour and you will run more miles in a week. For a 3:10 Marathon you don't need 90 mile weeks but you probably need a sub 41 minute 10k time. Get faster over 10k and you will be faster over Marathon.