Couch to sub 18 in 5 weeks - Doable for me?

Training Advice/Discussion

2 years ago 09/15/2021 2:24pm EDT

Have not trained any aerobic fitness in over 2 years. I spur of the moment decided to train for a 5k that’s coming up early October.

My first run (last week) I struggled to do 10 minutes at 8:00 pace. I have since gotten in a position where I can slow jog 20-25minutes without it feeling too hard. I know I’m capable of running under 18:00 in this time frame with the right build up, I have a sub 15 pr from a little over 5 years ago in college.

Wondering what I should try in terms of a long run and workouts the next couple weeks. My plan was just to run 20-30 minutes everyday and vary pace, but I’m starting to think intervals might be the way to go. Race is about 22 days away.

Any and all input is appreciated!

2 years ago 09/15/2021 2:37pm EDT

re: couchpotato

Doubtful, good luck.

2 years ago 09/15/2021 4:35pm EDT

re: couchpotato

couchpotato wrote:
My first run (last week) I struggled to do 10 minutes at 8:00 pace. I have since gotten in a position where I can slow jog 20-25minutes without it feeling too hard. I know I’m capable of running under 18:00 in this time frame with the right build up, I have a sub 15 pr from a little over 5 years ago in college.
Race is about 22 days away.

If you “know you can do it in this time frame” I’d ask why are you asking if it’s possible here.

Nevertheless, based on what you’ve said if last week you struggled to run 8min/mile (25 min for 5 km), I think it’s doubtful you will be sub-18 in 22 days.

But, I’d love to be proved wrong. Good luck and please don’t get injured by trying to rush things through.

2 years ago 09/15/2021 6:03pm EDT

re: couchpotato

How fat have you gotten? If you havent gained a ton of weight should definitely be doable.

2 years ago 09/15/2021 6:16pm EDT

re: couchpotato

2 years ago 09/15/2021 11:42pm EDT

re: couchpotato

With three weeks to go, your best option is to follow your original plan and just run 20-30 minutes per day and vary the pace. Don't force the pace, just go by feel. On race day, whatever happens, happens.

2 years ago 09/15/2021 11:44pm EDT

re: colder and wiser

colder and wiser wrote:
With three weeks to go, your best option is to follow your original plan and just run 20-30 minutes per day and vary the pace. Don't force the pace, just go by feel. On race day, whatever happens, happens.

This.

No time goal.

Hammer out a steady first mile, push it a little the second, and bust the third and see where you come in at. Then use that as a baseline for subsequent races.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Couch to sub 18 in 5 weeks - Doable for me?

Of General Interest

This thread has already been deleted.

You have been subscribed.

Couch to sub 18 in 5 weeks - Doable for me?

Follow Ace_of_Base

Block Ace_of_Base

Follow highhoppingworm

Block highhoppingworm

Follow colder and wiser

Block colder and wiser

Follow jecht

Block jecht

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.