Is it possible to go from an 18 minute 5k to a 33-low 10k in 2-3 years?

You definitely have a shot at it, ... But you were doing 18min off of fairly high mileage. Were you training consistently in high school? Were there certain aspects of training you weren't doing well (e.g. Too short of base phase, ignoring basic speed, over training?). Low hanging fruit are the key to rapid improvement. I had never trained well and i improved rapidly once i did.

My background: I did 3 years of xc in high school. I never put together more than ~4 months of training for various reasons. Topped out around 18:30 for a flat 5k each season, never did track.

After that, I took up jogging every now and then until I started training when I was 26. In 3-4 months I was back to my high school fitness. In 6 months I did a 10k in 36 low. After a ~13 months, road 5k in 16:40ish. After 17 months: 1600m time trial in 4:44. 18 months: hilly xc 6k in 21:00. The 1600m was the only time i made it through a successful build up. The 6k was during a 'base phase' of 50-60 miles per week.

Thanks for all the feedback everyone.

Much like your HS self bubbadeeboo, I have never put more than 3-4 months of running training together (Focus on XC skiing, busy w/ schoolwork, jobs, etc). I have always had pretty atrocious basic speed (27.8 200m from HS), even after doing loads of speedwork April-June for HS track last year.

Is there much benefit to be had by working on flat-out speed when focusing on xc and the 10k in particular?

Ambition wrote:

Hey There,

After a 2-month base phase (60 mpw) I ran an 18:0x 5k. I am a 19 y/o guy, and ran 2:14 and 4:58 in Highschool, and promptly stopped running training until the afore-mentioned base-phase. (Lots of xc-skiing/gym though).

My Question: Does anyone here have experience dropping huge amounts of time off PBs? Is a 33-minute 10k (About the time to walk-on to the xc team) within the realm of possibility while I'm in college? (2-3 years).

If so, any pointers for how to achieve this would be appreciated.

Cheers!

i ran a 17:52 5k PR in April 2011, and ran a 15:46 track 5000m PR in April 2013. I was arguably in 33:xx 10k shape in about February of 2013.

so, from the first time i broke 18min for 5k to the time i could run 33:xx in a 10k, it took me just under 2 years.

more info: previous 5k PR before 17:52 was 18:34 from Feb '11. started running in october 2010 so was obviously still in the early gains phase.

Ambition wrote:

Thanks for all the feedback everyone.

Much like your HS self bubbadeeboo, I have never put more than 3-4 months of running training together (Focus on XC skiing, busy w/ schoolwork, jobs, etc). I have always had pretty atrocious basic speed (27.8 200m from HS), even after doing loads of speedwork April-June for HS track last year.

Is there much benefit to be had by working on flat-out speed when focusing on xc and the 10k in particular?

Yes, unless you don't mind getting out-kicked a lot.

100%. Even quicker.

I am 26 now, male. (1988) Going on my power of 10 profile. Yes I am English..

Ran a bit during my young teens 2-3 times a week at most. Stopped in 2004

Ran 39:18 10km in June 2008 I was 19 off really no training and gave up after county champships in Jan 2009 until late 2011

I ran a parkrun in 18:59 in August 2011 and carried on, running a "season best" 17:13 by November and again stopping by Feb 2012 when I had my little girl and didn't do any running or sport from then on..

Started running again summer 2013 (so near 18 month break) after I got the bug at a local parkrun - I Ran 17:56 in May 2013 and by September / October I started structured training - I have all my logs from then and I did 75-80 miles per MONTH up till September (131) and October (173) November (183) December (151)

I ran 16:16 5km on the 16th November 2013 ( I averaged 27 miles per week in 2013)

I then went to have consistent training and ran a PB of 15:52 5KM in March 2014 and 33:00 end of March two weeks later

Monthly figures

Jan 14 (107m)

Feb 14 (159m)

March 14 (152m)

I averaged 30.26 miles for 2014..

Broke down with serious injury not long after and struggled for the remainder of the year missing track and XC.. Currently rebuilding over 2015 and averaging 40 miles per week and have ran 34:16 Season best 10KM and 16:34 for 5KM

Hardly any session work though just trying to get miles in properly and layered

Have all data and spreadsheet is someone wants to email