Justin Knight runs only 50 mpw at his peak

Smells fishy wrote:

Most importantly, is 50 MPW his absolute peak? Or is that his average the course of a year including off days, injuries, breaks etc? Does he count everything like warmups, cooldowns, jog rest, easy doubles? Pretty easy to misrepresent data to make oneself sound more impressive.

Seb Coe 2.0?

dbagger wrote:

Moo Goo wrote:

Justin Knight will have to run that extra 50mpw to run 10 to 20 sec/mile faster depending on the distance. That is how things work. Until then, he will just be a top Canadian runner at best.

So you're saying if he runs 100 MPW he will have a 5000m PR of 12:44 and a mile PR of 3:36?

What you're saying is that you cannot count.

Moo Goo wrote:

Justin Knight will have to run that extra 50mpw to run 10 to 20 sec/mile faster depending on the distance. That is how things work. Until then, he will just be a top Canadian runner at best.

I'm not going to speculate what Knight could or couldn't run with more mileage.

However what I do know, is that Mo Ahmed definitely runs more miles.

As does Chelimo, Kejelcha, Barega etc.

Lols wrote:

dbagger wrote:

So you're saying if he runs 100 MPW he will have a 5000m PR of 12:44 and a mile PR of 3:36?

What you're saying is that you cannot count.

Or read.

And congrats to jamin on the successful troll job.

Case study of one here, but I can run a 5k FASTER on 30-35 mpw than 50-60 mpw, which I attribute to responding more to recovery than additional slow mileage. Workouts are slightly faster or more demanding on the lower mileage.

Anything farther than 10k, the mileage matters more.

You aren’t running 13 minutes. Nobody running 13 flat is doing anything less than 70MPW. I also do best at 35MPW now but I am old and running 16:30.

Justoneguy wrote:

Case study of one here, but I can run a 5k FASTER on 30-35 mpw than 50-60 mpw, which I attribute to responding more to recovery than additional slow mileage. Workouts are slightly faster or more demanding on the lower mileage.

Anything farther than 10k, the mileage matters more.

Or maybe going up and then coming back down is the key. Once you boost your mileage and run faster after you may have to still credit it.

monday 12 km hard in the hills

tuesday 10 km easy

wednesday 12 km steady

thursday 5 x 1 mile plus 10 x 150 strides

friday off

saturday 5 km steady, 10 x 400 m up hill hard, short recovery, 5 km steady

sunday 16 km easy

plus 2 x 40 minutes in the gym ... focus on core, back support for running motion, balance.

that is 12 10 12 8 14 10

total 72 km.

the above schedule, the hard days are sub 5 min / mile pace.

hills at 420 mile pace effort. and same for repeat miles.

lots of strides of 120 to 150 m, thrown in after workouts at 28 seconds per 200m pace, but easy and full rcovery