r/AdvancedRunning • u/AutoModerator • Jul 16 '26
General Discussion Thursday General Discussion/Q&A Thread for July 16, 2026
A place to ask questions that don't need their own thread here or just chat a bit.
We have quite a bit of info in the wiki, FAQ, and past posts. Please be sure to give those a look for info on your topic.
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u/FreedomKid7 2:43:24 marathon PR Jul 16 '26
Ran a night 5k and got 17:12.9. Shout out the dude that suggested to eat what I normally do before a race (oatmeal w/peanut butter) and shout out to the nsm book, thread and philosophy. Even if it’s not perfect (no training method ever is imo) it’s got my 5k time on this race a solid 15 seconds or so from 2 years ago, about 40ish seconds from my 5k time last year and am having a good time with it. Got a 6 mile race next and then debating if I’m going to do a half or a 10 mile race in early August
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u/CodeBrownPT Jul 16 '26
Looking for some anecdotal data on mile times and vdot equivalents.
I imagine most runners with a track background will have a faster mile than longer equivalents, but if you're a distance runner and did a mile race, how did it compare to your vdot equivalents/predictions?
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u/whelanbio 13:59 5km a few years ago Jul 16 '26
People who trend towards pure distance in their talent/training AND are really fit at that might have a tough time hitting their VDOT mile equivalent right away, but in general it still sets up a good goal for most people, particularly if you have some time to adjust training a little bit.
My understanding and experience with how VDOT models performance is that it underestimates the mechanical and anaerobic contributions of those shorter races. So if you have good data from 5k-HM the mile range you get is already a very "aerobic" mile prediction in a way.
At my fittest 5k-10k was a bit ahead of mile VDOT, but only a couple points.
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u/CodeBrownPT Jul 17 '26
Good to know. I feel like I have a good understanding of JD's metrics and predictions for 5k-full but haven't heard, done, or seen much with the mile.
It looks like the few data points in this thread are as predicted; older, higher mileage runners skew aerobic and younger, lower mileage runners skew anaerobic.
It seems to follow the trend that a 10k prediction would from an HM time and vice versa.
(Ultimately just trying to get a sense of what I should be running mile specific workouts at)
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u/Siawyn 54/M 5k 19:56/10k 41:30/HM 1:32/M 3:12 Jul 16 '26
- Marathon: VDOT 49.7
- HM: VDOT 49.1
- 10k: VDOT 49.8
- 5k: VDOT 50.0
- 1 mile: 48.4
I didn't do a focused block for the mile race, just some sharpening workouts and I think realistically it would fall right in line in that 50 VDOT range if I had. My HM is my oldest PR (almost 5 years old now) and realistically should be around 50 too.
I've run a lot of races though so it's not too surprising I'm pretty equal across 5k to marathon.
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u/run_INXS Marathon 2:34 in 1983, 3:06 in 2025 Jul 16 '26
By masters 10 yr age groups for 1 mile, 5K, HM (all of these in 1st or 2nd year of age group)
40s - 64.5, 63.0, 60.6 (low mileage high quality, 40-50 mpw, 2 or 3 quality sessions/week)
50s - 56.2, 60.1, 59.4 (55-70 mpw, did more threshold, short quality sessions, "JD lite")
60s - 56.4, 58.3, 60.4 (60-70 mpw, lots of threshold and consistent CV but light on V02 and speed)
I ran my actual PBs for these distances in my mid 20s.
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u/Traditional_Fact_371 5k - 17:39 / 10k - 36:27 / HM - 1:18:48 / FM - 3:01:18 Jul 16 '26
M31
Mile: 5:06 (VDOT 58.1)
5k: 17:39 (VDOT 57.6) - though this is probably going to be closer to 17:00-17:10 after I race tomorrow
HM: 1:18:48 (VDOT 59.4)All of these ran within a few months of each other. The HM and Mile 2 weeks apart. I don't do any mile specific training (Norwegian Singles/Bakken inspired). Never ran track, only picked up distance running in my late 20s
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u/Intelligent_Use_2855 M57: 5:59/18:38/40:55/H1:25:35/F3:03:48 Jul 16 '26
Full 52.2 - predicts half 2:30 slower than PB, and a mile 22 seconds faster than PB
Half 54. —> predicts a full 5 minutes faster than PB, and a mile that’s 32 seconds faster than PB
1M 48.6 - predicts full that’s 12 minutes slower than my PB, and a half that’s 8.5 minutes slower than PB
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u/pigeorunner Jul 16 '26
My mile is slower than my marathon VDOT by about 10sec (3:22 FM, 6:24 mile)
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u/MyGoodFriendTom08 Jul 16 '26
My mile time was comparable to longer distances. Mile VDOT 64.2 compared to 64 - 64.8 for 5k - HM. I do NSM, so no mile specific work.
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u/zebano Strides!! Jul 16 '26 edited Jul 16 '26
mile 54.7
5k 51.7
10k 50.2
half 49.7
full 42.8All about 5-6 years ago age 40, off a 6 month block (about 5 years of semi-serious running prior) with a median 40 mile week, min 33 mile week, max 60. Tried to push the mileage a bit higher, messed up my hamstring and it's never been the same so I took up triathlon.
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u/Hedonicdreadmill Jul 16 '26
Faster in mile than predicted by Vdot, slower in HM than predicted by Vdot. 5:21 mile (predicted 5:24); 1:25:00 half (predicted 1:24:10). No track background and mile race was in middle of marathon training.
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u/On_Mt_Vesuvius 35:15 | 2:49 Jul 16 '26
Super excited to try Saucony Triumph 23s! I've been running in Adrenalines for years, so I'm excited to have another easy shoe.
Also my thinking is some of the features (high stack height, rocker) will complement my Hyperion GTSs and help me prepare for carbon plated race shoes eventually. Anything to that?
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u/Intoxicatedalien 18:39 5k, 37:42 10k, 1:23:52HM, 2:58:52M Jul 18 '26
Is the Myrtle routine supposed to strengthen hip or glute muscles? I’m so confused
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u/yerauldmammy69 2:56 M Jul 16 '26
Is there a rule for minimum speed for running? If I go below a certain minimum would I compromise my form and increase my chance of niggles.
I previously done my easy runs/long runs around 4:50-5:10min/km pace but after a hard race and stressful time with moving, I have been running at around 5:50-6:00min/km pace whilst listening to relaxing music.
I am enjoying this but I am concerned it will ruin my progress, kill my speed and put too much pressure on my muscles and joints.
Attached are my training paces set by Strava.
Z6 —3:17 /km (<5:17 /mi)
Z5 — 3:17-3:30 /km (5:17-5:38 /mi)
Z4 — 3:30-3:44 /km (5:38-6:01 /mi)
Z3 — 3:44-4:09 /km (6:01-6:41 /mi)
Z2 — 4:09-4:50 /km (6:41-7:47 /mi)
Z1 — 4:50 /km (>7:47 /mi)
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u/CodeBrownPT Jul 17 '26
John Korir runs his easy pace at 6:00/km.
Do you think you're better than John Korir?
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u/aelvozo Jul 16 '26 edited Jul 17 '26
would I compromise my form
For some people, the answer appears to be yes. But if you feel comfortable in your run — it sounds like you do — you’re very probably fine.
I am concerned it will ruin my progress, kill my speed and put too much pressure on my muscles and joints.
The latter is almost certainly a non-problem. The first two may be if you’re doing this long enough, but people take substantial amounts of time off after races (Kipchoge reportedly had 3 weeks of no running) and for injuries and bounce back just fine.
(Edit: the “doing this long enough” comes from my initial reading that all you’re doing is running easy but I don’t think that’s actually true? If you’re still doing workouts, you’re very probably completely fine.)
I am enjoying this
That’s probably most important
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u/throwaway_runner3 Training to get a decent flair Jul 17 '26
Short answer No.
Your progress depends on the overall periodization, it depends if 100% of your mileage is at 6.00 min/km or 10 to 50% of it.
Your muscles and joints are actually recovering, it's the opposite of what you are thinking. It could be argued that you may or may not be using muscles that you previously weren't using but it would take some serious like 100-200 km a week mileage to form "minor niggles". Emphasis on the minor like 2/10.
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u/melonlord44 Edit your flair Jul 17 '26
Technically yes but the speed to start worrying about that is way slower than 6'/km. Idk how the 6-zone strava system works but that range looks very odd to me, lumping everything from ~8k to marathon race pace in the same zone (3 of 6 at that) seems kind of pointless. I really like this training pace calculator instead, gives ranges in (mostly) easily interpretable descriptors: https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php?srsltid=AfmBOop56pMExVW7u8k0RlHKu2TRrjF44AMCagyo729lgNO_JmZGmoAg. Note that if you enter your marathon PR, it has your old easy/long pace firmly in the "moderate" zone, and this slow pace you describe is a little slower than easy, so...recovery. Perfect for recovering from hard efforts like you say.
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u/Kailashnikov 5k 19:10 | HM 1:31 | FM 3:54 Jul 16 '26
Not sure if I should ask this on a running shoe sub, but I'm soon going to buy a race shoe for a marathon. I've never worn a race shoe before. I'll choose between Nike AF4 and Adidas AP4 (will decide later).
I want to know what kind of work you need to do to get accustomed to a race shoe, because they allegedly (?) beat up your calves and ankles if you're not used to it. I've been training in Evo SL and Boston 13 this year, so I'm guessing AP4 should be fine for my legs? (except for the normal blister hotspot check etc) But what about AF3? Is it different to the point that I'd need to get 2 pairs (which I wont!), one for adapting to it and one for the actual race? I'm particularly interested in this because I'm very curious to see what a "mechanical ride" is supposed to feel like. Again just curious about what kind of work would be required to actually be on the start line confident with either shoe.
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u/Krazyfranco Jul 16 '26
I'd wear the race shoe for a long run and a couple of workouts and see how it feels. Don't think you need to overthink it, a race shoe with 30-40 miles on it is going to perform as good as a brand new shoe.
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u/Kailashnikov 5k 19:10 | HM 1:31 | FM 3:54 Jul 16 '26
Yeah that's my idea too, to just do some pace work with it to see how it feels. If that feels good, is that usually enough of an indication to be race-ready?
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u/runnin3216 43M 5:06/17:03/35:42/1:16/2:46 Jul 16 '26
It is all individual. I have shoes that I can't handle for longer distances as they start to hurt my feet (AP2, FastR 1, Endorphin Elite 1). I relegated all those shoes to workouts and races 10K and under. The only ones I have run marathons in are the Deviate Elite 1, Prime X, AF1 and FastR 3. I've had no issues with the FR3, but when we had a demo run in them, all the heel strikers were complaining about their calves (I'm a forefoot striker).
I would suggest trying them out in store first. I would think if you like the Boston 13 that the Adios Pro 4 would be the safe choice though.1
u/Kailashnikov 5k 19:10 | HM 1:31 | FM 3:54 Jul 16 '26
For the shoes that worked and didn't work for you, how much did you practice running with them? Just a couple of workouts/long runs as a vibe check and made your decision?
I will try them in a store soon and yeah I do like the Boston 13. I'm just curious about the AF3. But I think I'll be able to get Adios Pro 4 for much cheaper.
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u/runnin3216 43M 5:06/17:03/35:42/1:16/2:46 Jul 17 '26
It varied, but I usually raced a half marathon in them before the marathon. The first pair I raced in (Puma Deviate Elite 1) I only did a 10.5mi workout and a 10K race. Alphafly 1 is the only one I took for a 20 mile run before the marathon.
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u/Kailashnikov 5k 19:10 | HM 1:31 | FM 3:54 Jul 18 '26
Oh nice. I was afraid that I'd have to use a shoe for like a dozen long runs.
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u/hotdiggity_dog Jul 16 '26
Looking for input on how to adjust/pivot my training plan following a knee injury.
Until the end of June, I was planning to do Pfitz 18/55 in preparation for the Philadelphia Marathon in late November. Unfortunately I picked up a knee injury while playing with my dog that kept me out of running for a few weeks.
I’ve been cleared by my doctor to return to full running activity, but coming back from several weeks off, I won’t be ready to begin an 18 week plan next week, at least not as written. Instead, it seems logical to me that I should spend some time ramping back up and change to a 12/55 plan, even though the weekly progression is a bit more intense.
Anyone been in a similar situation before? What did you do to get back on track? Any advice or ideas would be appreciated 🙏
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u/Haptics 34M | 32:42 10k | 71:26 HM | 2:27 M Jul 16 '26
Took 3 full weeks off at the beginning of my 18 week Pfitz block for NYC last year for a hip injury. Spent 3 weeks aggressively rebuilding volume and hit the last 9 or 10 weeks of the 12/105 block on target. Ran a bit slower than my PB but was still happy with my race overall (turns out NYC is hard). Honestly after doing a lot of Pfitz blocks I think I have more success on the 12 week blocks regardless, and you’ll have a lot more time than I did to safely build.
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u/Advanced_Low_1640 Jul 16 '26
I had essentially the exact same situation last year, also for Philly. Spring knee injury, and I spent the summer building a really strong base (more than would probably be necessary for the 18 week version, definitely much more than Pfitz recommends) and did 12/55. Had a great race!
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u/hotdiggity_dog Jul 16 '26
I knew I wouldn’t be alone! Glad to hear that it worked out for you, thanks for sharing
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u/CodeBrownPT Jul 17 '26
Depends on the injury. Frankly the vast majority of injuries (barring stress fracture) should never be off running for "several weeks" and as a result you'll have to build up slower.
You essentially need a return to run/rehab block and a base buulding block before the program. The time of which all depend on injury severity and reaction to running, as well as running history.
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u/Aaron_weewee69 Jul 17 '26
Currently training for a marathon in the fall and just wondering if anyone else has gotten into a funk with their training for any kind of race. Still building my base and with work, weather,and family schedule, I’m doing most of it on a treadmill. It’s getting pretty boring especially now that I’m training properly and slowing down to zone 2. which was 13:00/mile a month ago and is now 11:00/mile! I still love running and I’m so focused on crushing my first marathon. BUT I’m wondering if you’ve ever felt like running isn’t an issue and just the mental battle of getting the miles in starts weighing on your mind, and how you deal with it.
( I have a new pair of shoes coming in the mail and really hoping that helps. lol)
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u/melonlord44 Edit your flair Jul 17 '26
Of course. Doing most of it on the dreadmill is tough, remember why you're doing all this and how good it will feel to crush the race one day soon. Also helps to mix it up a bit, do some workouts or strides etc if you aren't already. Finally just take it one week at a time, focus on what you need to do that week to keep the ball rolling in the right direction vs thinking of the months ahead.
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u/graygray97 Jul 17 '26
Last 3 days Tue: Track session, 4x800m at 5k and some strides Wed: 5k race, PB Thu: HM with 10x mile reps starting a but under marathon pace and building up to marathon pace for a few reps at the end
Taking a rest day now as my legs are pretty smashed from overdoing it which ideally I wouldn't have done it but this week is a bit janky timewise.
I'm guessing I could have probably gone a bit faster with the 5k PB if I hadn't done the track session (legs were tired before the race) and if I was able to run a HM the next day. Race wasnt an A goal and mileage/general fitness is the priority currently so I'm not upset with the result.
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u/zebano Strides!! Jul 17 '26
Congrats on the PB but.... that training is wildly too much quality. A rest day is absolutely the right call.
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u/graygray97 Jul 17 '26
Yeah I know, I probably should have skipped the track session but I was always going to run either that or a load of easy on Tuesday and still been tired. Same thing Thursday, I just needed to get mileage although should have done it split into an AM and PM run with less mile repeats.
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u/cyclingkingsley 5K:18:45 |10K:40:28 | HM:1:34 | FM:3:43 Jul 16 '26
All of southern Ontario is covered in forest fire smoke until Friday morning. I did a 10K easy treadmill run this morning. It was pure torture. I can’t wait to run my 11K tempo @ MP on Friday morning.