How to go from 18:00 5k to 16:30 in 6 months?

Can you? Proably not. Almost certainly not. But you want a shot at it? OK.

1. Double your mileage. Get used to that for a few months then start gradually increasing it to around 80

2. Make the Thursday run a tempo run or 5k pace session - something done not far off goal race pace

Then you might have a shot but I still say no.

TEMPO runs!!!!!!!!!! You need to get comfortable processing lactate. Warm up for 2 miles easy then Run 20-40 mins at 6:15-6:20 mile pace once every 10 days. Easy recovery days and long runs at 7:30-8:00. remember recovery days are just that and hold back the pace.

How long have you been running?

A 2nd quality workout for sure (and a 3rd every other week at the least) there are enough young kids who can run16.xx off 40mpw...

Tempo runs, hill repeats, some longer intervals...all will help

are you doing any sort of core work,etc?

Is it possible? Yes, but only if you have talent. 16:30s don't grow on trees for teenagers or for anyone for that matter. Yes, all college runners have run that and usually much faster, but you just ran 18:10.

I can't really decide though until I know how long you've been running or what you PR is, etc.

Back when I was 23, I once ran a 10k in 40 minutes because I hadn't been running at all for several months. I trained and then within three months ran 33:30. BUT, I already knew I had the talent to do that and that 40 minutes was WAY too slow for me. Is 18:10 way too slow for you?

Keep Monday for long (1200 - 2000m) reps at current (DATE) 5km pace. Mix up sessions like 5 x 1200 (300m), 4 x 1600 (400m) or 3 x 2000 (400m). Aim to run them as relaxed as possible. Pace isn't that important as long as you're running them consistantly (all laps in a rep should be within a couple of seconds of each other, as should all reps in the session).

On Thursday run shorter reps at around curent 3km pace. Start with something like 3 x (4x400m) with 100m jog between reps, 400m between sets. After a month try 2 x (4x600), then after 4 weeks of that use 3 x (2x800).

Your long run should be an easy pace (8's is fine, but don't worry about the pace) - but try to get to 90mins.

A second 60min steady run (more like 7's) should fit in there somewhere - probably midweek.

On 'rest' days you should be running 40-45mins real easy.

16:30 is in a completely different league to 18:10, so you're training will need to move up a level. Best of luck though.

if you want any serious shot at running a 16:30, you can't be taking 2-3 days off every week. maybe one at most. replace the rest days with easy runs that still allow you to recover but give you some aerobic benefits.

Yeah we need more about your background. If you have run 14:10 and just took some time off then you should be at 16:30 within 3-4 weeks. If you've been running 30 miles a week for 3 years, there's not much chance of running 16:30 in 6 months. But your best shot is to start running more, it's not rocket science.

in nine months... i don't know if 6 is enough...

3 months summer base [built up to 50 mpw]

3 months cross country

3 months track

it can be done.

its more a matter of discipline than anything else.

Don't do anything stupid like immediately doubling miles... don't go to 80 mpw... thats hardly necessary for a 16:30 [for a good number of people anyay]

slowly build up a base

run 6 days a week

as long as you stay healthy... everything should fall into place

Hi Matt,

I think you could do it. Your overall volume is light. You'll have to do some solid work, though, and you'll have to want it. A little bit of talent will help, too.

Now, as to your handle, you know you theived it, and I have a lack of respect for people who steal. SO, I rarely say this, but I do NOT wish for you to make your running goals UNLESS you come clean and give it back. No Hoof Whammies for you.

the REAL Hedge

You guys need to stop talkin about how to do this and how to do that and JUST DO IT! When I was in 11th grade I went from 18:30 to 16:20 in my 5k in my XC season and I had NO CLUE what I was doing....just running. Stop thinking! That is what ruins American Distance Running.

Stop analyzing everything and just work your ass off....whether its a 2 mile run or a 10 mile run....just work hard!

It is possible but not for you. Running 16:30 is not a bad 5km time I was around this time for a few years and I was running 30-40mpw whilst running around 4:10 for 1500mtr and 9:20 for 3km and you have just run 18:10!! No its impossible in 6 momths.

You can do it. I went from 19:30 to 16:50 in a little under 6 months. Just run a few more miles, and get in some solid tempo runs.

You will need to up your mileage to around 40 to 50 miles a week to run that time, with only six months you may have to take a chance with injury and lift the mileage quickly maintaining the intensity and then keep it at that level for 5 months or so. Once the body is comfortable at that level give the 16:30 a go.

99 wrote:

if you want any serious shot at running a 16:30, you can't be taking 2-3 days off every week. maybe one at most. replace the rest days with easy runs that still allow you to recover but give you some aerobic benefits.

So true....so true...

I am 55 and still run 70MPW and run just about every day. If i need a rest day, I run easy for 5 miles, but I don't take days off. Everyone is different, though.

Read Buddy Edelen's book, a Cold Clear Day....read Gerry Lindgren's book. You will see how to do it.

I once ran a 16:37 and to me at the time it was slow...so it's all relative. Today, on the same training I have trouble breaking 20 minutes!

Enjoy your youth, train hard, train long and it will pay off....but you must be patient!

I read in a thread around here somewhere that Tinman said that a lot of high schoolers go from 18:00 to 16:30 if they up their mileage drastically (say from 40 to 60). I'm not even at 40 yet, with my average for the past 3 months being 23 mpw. Only recently I decided to get serious and made a bump in training.

At what pace should most of my runs be at?

Also, an elite triathlon coach from Australia suggested this workout: 50x100m at goal 5k pace. I'm not sure how much recovery he said. Good or bad workout?

have no fear, I went from 24 minutes my first year of cross country to 20 minutes junior year, then down to 15 minutes (track) senior year

then again, i was a superadapter

I ran 15:57 in HS off 20-28 miles a week....eat that

omg you rock can i plz be like u?

f***ing dumbass.....

then again, i was a superadapter

No you are a "SUPERSTA"