How to get 18 min 5k?

Gosh, there's a lot of talk about weight in a thread where there doesn't really need to be.

The right answer to the weight conversation is: You are almost definitely at a fine weight if you're running 21:xx for a 5k. If you're concerned about your weight to the point where you want to lose several pounds, you should talk to your doctor. If you're overweight, you'll shed a few pounds but likely not an unhealthy amount. You're in high school, your metabolism is about as good as it's gonna be, don't stress about your weight.

The general answer to training is: Slowly up your mileage over the next few years, be consistent, stay healthy, and listen to your body. Also, make sure you recover and try to eat decently.

Personally, I was doing all of my running too fast for a long time and not allowing my body to recover, so make sure you're getting adequate rest. That doesn't mean just sleep (but sleep is very important), it also means that the day or two after a hard workout, you should be running at a pace that is not difficult and doesn't strain you.

If you consistently raise your mileage, run during the offseason (winter and summer included) to build a good base, and recover well, there's no reason you can't run 18 mins :)

Mile time is around 5:52, mpw 20-35, started jogging 3 yrs ago but started real running w/os about 1.5 yrs ago. I don't lift or strength train, not quite sure where to start. A little underweight currenlty and have to take time off running, then hoping to break 20

Sorry for being so vague on information ;P

Anonymous15 wrote:

Mile time is around 5:52, mpw 20-35, started jogging 3 yrs ago but started real running w/os about 1.5 yrs ago. I don't lift or strength train, not quite sure where to start. A little underweight currenlty and have to take time off running, then hoping to break 20

There is big hope here!

With your mile time you should be able to crush 20 min for 5k already.

You have an aerobic weackness.

- Increase milage (in Europe its the km)

- Stay more time in the easy zone, at around 70%VO2max or 75% HRmax or go by feel if you have it (but higher paces are also important from time to time)

Follow a healthy diet and focus on training.