He lives in Europe or something
So it’s treason then.
I doubt more than 2 or 3 AF folks can run a 2:18 half-mile. So yes, pretty frikkin amazing. I’ve been a track and field fan for over 45 years. I was wasting some time today and watching some Youtube videos of Mo Farah (one of my favorites). I’ve seen some amazing runners over the years, but he’s something else. He’ll run 6 miles at 4:30 pace and then rip a final 400 meters in sub-53. I sometimes doubt he’s fully human.
lol where did this come from? 2:18 half mile … thats 13mph … yeah thats challenging
Hey, you don’t talk about me, right? I can’t do that, it’s sure. 
My friends invite me to a challenge organized in one month: “in 2h run at much as possible”. I don’t like this challenge because it can perturb my objective “running 5km in less than 25m30s”. But I want to participate because it’s fun. And I don’t want my friends look down on me 
(I’m pretty sure they will train a lot).
I’ll do 4 training session of 30-minutes on weekdays as usual. And on the weekend. I’ll do a long run. Do you have some advices?
Pierre
I notice your training consists of you doing a lot of intervals and ending up dead or half dead every time. I also notice the interval sessions are short and aimless. I suggest (once again) that you have more variety of purpose in each run session. You should only feel some level of dead once a week on your one interval session. You will only progress so far with your intervals because you have not taught your body how to have economy over longer distances. You are also not giving your body enough time to absorb the interval training since you do them every session (adaptations take multiple days to absorb). So your training should look like this
Interval day… “dead”
2x easy day… comfortable, practice economy, dont even worry about pace.
Long day… easy pace, but taxing given the high volume of work.
Only “dead” on ONE day a week… ok 
Eventually, as you get used to longer distances, I want to see you able to handle longer and higher quality interval days. THEN you will really start improving.
Thanks KMeriwetherD,
I begin to figure out that the key of progression is in intervals but the body must have rest to recover and build new muscle. So I don’t need a lot of intervals but only a few of “effective” intervals. 
I’ll try to take only one “dead” interval training a week as you advised.
If you want to run 2hr in 1 month, you should at least hit 90min jogging in 3 weeks to let your body know how it feels
30 min to 2hr is a stretch in 1 mo though
Thank you. I don’t want this challenge changes my objective “running 5km in 25m30s”. I’ll participate the challenge, but I won’t run 2h, just 1h. But in the first hour, I’ll try to run as far as possible. So, I won’t change my training program.
^ Why not use the challenge as a training vehicle. I’m sure there will be a ton of people walking part of the way, so try to work in some intervals with walking in between, unless KMD thinks that’s a bad idea.
How are you so sure about this? Its only 2hrs
I’m assuming it’s some type of charity event that will draw people who aren’t avid runners.
Yes, there is no obligation of running. In this 2h, I can even walk with … wives and children of my friends . Of course, it won’t be fun. 
If you want to increase your distance, take a short (50-100 yard) walk break every half mile or so. It will allow you to go much further. The key to increasing endurance are the longer runs (over 30 or 40 minutes, IIRC) with time spent in the aerobic range. This aids in increasing both cardiac output and the microvascularization that results in greater endurance. For this purpose, it’s better to go at a lower intensity and longer distances.
kmd how big are your calves?
Yesterday night, I tried to do an easy session and set the speed 9km/h (5.6mile/h). I decided to run 1h. But after 1h, I felt good and I continued. I finished 13.8 km in 1h31m just because a girl in the gym stopped me (she was right, because in theory, I can’t use the treadmill more than 30 minutes during peak hours 
). But I think I could run 45 minutes more because I could walk and breath normally after leaving the treadmill. I think running in 2h is not a problem and I can focus now on my objective “running 5km in 25m30s”.
PS: I tried the hear rate machine on the treadmill yesterday. I don’t know how but my heart rate was 175 just after 20 minutes of running and maintained at this level until I left the treadmill. But I felt good and could breath normally by nose. Is it bad news or good news?
It depends on your age.
I’m 29.
Was that for your long run? If so, that’s way high. If it was for intervals it’s fine.
yes, I was also surprise. But I didnt feel tired, I could run and breath only with nose after 1h31m.
I dont know if my heart is weak or strong, bad news or good news