Can I break 19?

Just about anyone who can run a legit 5:18 mile can "easily" (assuming reasonable training and proper preparation) break 19 minutes for 5K. Easily doesn't mean it won't hurt. Time is very short, and you need to get a little more comfortable running at close to 6 minute pace. Take the bit of speedwork you have done and structure it a bit more, like 8x400 in 1:25 with either 1 minute passive recovery, or better yet 1 lap active (say 8:40 pace) active recovery. And another day do something like 2x1 mile at 6:00 pace with 400 easy jog between. Get that done like this week or early next week -whatever you do don't overtrain in the 2 weeks you have left, make sure you are rested going in to the race. Warm up THOROUGHLY (easy jog of entire course, plus some accelerations within the last 10 minutes before the start). And do not go out too fast - you have the speed to be sucked in way over your head in the first mile chasing people who are either going to flame out or are faster than you. If you hit mile 1 at anything under 6 minutes you're going to be hating life. Try for even splits...not having spent much time at that pace in training you may not know exactly what it should feel like, but you are more likely to go out too fast than too slow. Have fun. And if it doesn't work out, learn from it and give yourself some time to build a foundation for your next attempt.

Do you have splits from your 19:17 race? How did you finish the race...were you on even splits or did you die out? Or did you finish with too much in the tank?

The best way to get your sub 19 would be to make sure that your first mile is not too fast. You need to run 6:06 pace, so make sure your first mile is no faster than 6:00. Then make sure you are on pace at 2 miles, which would be 12:13. Crank the diesel after mile 2 and you'll get your sub 19.

Thanks a lot for the reply...I'll try to do that 2x1 mile workout since, like you said, I really haven't done any work at goal pace yet.

As for splits, in my 19:17 I went out in 5:57 (1:27 first lap, 1:30s all the way to the 1600m mark) - felt ok...next I did 6:07 for mile 2, and then the wheels completely came off. I've never been a great negative splitter in any of my races, but I'll definitely try to go out at ~6:05, especially since I don't know the course at all and there is a possibility that it will be very hilly.

Agree with this. I might quarrel about the suggested workouts but it really doesn't matter much so they are fine. One other piece of advice .... when you do those accelerations (or strides) just before the race do NOT do them faster than your 5K pace. Make sure you run them at the pace you want to start the race. Faster strides just before the race almost always means an inexperienced racer will get sucked out at that too fast pace.

It seems like it would be helpful to find out what you can about the course. Even pace is ideal, but like you said, what if there are significant hills at some point on the course?

I am in a similar situation, right on the edge of breaking 19, and my next race has a couple of hills in the last mile. It makes me wonder if I should go out at close to 6 flat instead of 6:05 to have a buffer in the last mile.

Report back for sure on how the workouts/training end up-- good luck!

Good point about the strides, haven't ever given that too much thought but on reflection you are spot on, going too fast (which is easy to do what with being rested and warmed up and the adrenaline and all, and feels "good") will prime you to start the race too fast. Dial it in.

The first time I broke 19 I was a 5:30 miler, so you just need to have someone push you to your goal. In most local 5k's you should go out close to the leaders for the first mile (generally 18 or so runners anyways lol), aim around 5:50-6 and hold on.

Alright, so time for a quick update:

Did a workout today - 2 miles @ tempo pace, then 2x1600m @ 5K pace. 85 degrees and ~60% humidity.

Did the 2 mile tempo in 13:06 - felt really good but honestly way too fast for just a tempo run.

The 1600m repeats were 5:59 and 6:05, felt pretty hard but not all out. What do you guys think? The race is in less than a week so I think I'll just do some easy speedwork on Friday and easy runs for the rest of the time.

You're not going to see a noticeable increase in fitness a week and a half out from a race, but hopefully the workouts did give you some confidence in what you can run. I think your workout indicates you should be right on that 19:00 bubble--you just have to stay strong in the race because it will probably hurt. You have the speed to break 19, you just need to keep working on your strength. Keep doing the mile repeats (and 800s, 1000s, etc.) and you'll be smashing 19 before you know it. A 5:18 miler should easily be able to sustain a 6:06 mile for 3 miles.

Well, the race was today.

Final result - either 18:59 or 19 flat (results aren't out yet)

Course was pretty hilly as I expected, but overall I felt very controlled and strong the entire way. Ended up maybe 15th place, 3rd in my age group, so there was lots of good competition. I was also very lucky because it was about 70 degrees with rain, and the rest of the week will be mid 90s and sunny, so it was the perfect day for a race!

Thanks Op for posting. This was useful for me (probably the most useful post on the message boards) as I am trying to break 19:00 (PR: 19:11). You seem to be in much better shape than me, but running in non-ideal conditions.