How Many Miles A Week Should I Run To PR FAST
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- Опубліковано 10 лют 2025
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Dr. Nathan Pennington, DBA, is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:04.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and qualified for two world armed forces cross-country teams competing against some of the best cross-country runners in the world.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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I'm 37 years old, 181 cm, 83 kg. I completed my first half marathon last year in 1:33:25, and I have not one exceeded 43 km(26 miles) in a week during my training. I am not in particularly good shape and definitely not an athlete. What Nate states is 100% true, you do not have to run absurd amounts of miles to touch 1:30. Just quality training. For my second effort, I will try to lose some weight as I felt it played a huge role in my running performance but I'll keep everything else the same. Just don't be afraid to push yourself a bit during fast workouts and everything will go alright. Hope this helps! Good luck!
VERY well done with that superior 1:33:2%! Outstanding feedback you left here Giannis and you are on it. Yes, quality vs quantity. Don't get so caught up with the volume folks. Giannis is a great example that volume isn't always the answer. One day at a time.
Thanks Nate for your videos. I’ve only recently found your content and have been soaking it in. I’m 41 and have only really been training for a year. Ran 2 half marathons last fall and did my virtual KDF MiniMarathon back in August. Your thoughts on speed work and alternating long run paces I just recently put into practice. Actually got to have a 30K today and used it for my 20 mile long run (cool down covered the rest 😁). Point is I pushed it today to see where I am and ran a 2:40. Needless to say I’m pumped that I am progressing well. Thanks for what you do and bringing the science of it to the forefront. Keep up the good work.
My pleasure Buddy. Appreciate you stopping in. Make sure to subscribe for new updates when you are free. Keep me posted on your progress.
Ran a 1:36 last year on 17 miles average over a 12 week block! Quality over quantity!!
Aiming for a sub 130 this November with 30-35 as peak weeks
Outstanding job!
Thank you so much for this video reply Nate. You inspire me as much as I try to inspire others.
I've only been running for a year after not running for 17 years (from 2002-2019) and I can't believe the progress that I have had in this time. This time last year I could only run a 24 minute 5k. Now I run 6 days a week with 3 easy days and 3 workout days (tempo/threshold, interval and long run days).
Your tips are highly appreciated mate. Keep it up. God bless! :)
My pleasure my friend. Keep me posted on your progress.
@@rundreamachieve I finished my first Half Marathon yesterday in a time of 1.31.19. The last mile was a steep uphill called Rememberance Hill. I was reduced to jogging pace at that point. And the weather was not good with wind gusts upto 40mph and rain. This was the Folkestone Rotary Half Marathon along the south east coast of England.
I'm so happy with the result though because my minimum goal was to run sub 1.35. But I feel that I'm in a 1.29 shape with perfect conditions and a flatter course. Looking forward to my winter training now for next year. :)
Ran 1:25 off of 30 miles a week. I’m up to 53 miles a week this training block. Shooting for a 1:22 in 3 weeks
Keep me posted and VERY well done on that 1:25. You have a sub 1:22 in you.
Any chance you can go through the layout of your training plan,bought the Blueprint version,just if you can explain the columbs and what they mean.
Hi. I have seen most of your videoes as I try to crack a 2:30 marathon. I can see you consistently point out that "you have to run well below your race pace".Are you refering to your LT-pace or? My LT pace is around 3:23 (km) and experts tells me that running below that will not be significantly more beneficial.
Mostly what I mean by that is you need to spend at least once per week doing a Vo2max type workout i.e. 12x200m, 5-6x1mile repats, 4-8x1K on track. Mix it up. Gradually extending the amount of time spend at LT effort as you get fitter is also key. Keep me posted. Sub 2.30 is no joke. I only broke that barrier twice in my career (2:19.35/2:26:42) so understand the commitment and hard work you will have to put in.
Normally when I do a race my legs feel good but I struggle with my breathing so I can’t run any faster
Hey TC. Hope you are doing well and continued success to you my friend. Take it one day at a time and continue to build your endurance. Always focus on staying as relaxed as you can. Your face and shoulders are usually the first to tighten up so consciously tell yourself to relax and other positive affirmations. It takes time of course. Keep me updated on your progress.
I am training for a sub 5 mile. What should be my mileage?🙏.any kind of help is appreciated
I'll make a video to answer your question Suman. Thanks for stopping in and keep m posted on your progress.
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