the elusive sub 18

I did 12 x 400m workouts to break 18.

At what time? 1:25ish?

build a base (40-50 mpw), then build some speed. once you're able to do 3xmile@5:50-5:55 w 3 min rest, then you know you're good to go.

Yeah 1:20 or so. A little faster on the last if I have enough juice left. 60 second rest.

Yeah you should build a weekly mileage up first.

This.

ajrunman wrote:

I did 12 x 400m workouts to break 18.

I ran 5x1mi at 5:40 with 3min rest and couldn't break 18

I did 3x 1 mile in 5:50,5:50, 5:53.. With 1-2mins rest. But like i said the course is a certified course but a tad long, and has a few inclines, it's not flat like a track.. So prolly half to add some time there. Also for some apparent reason I start overthinking in mile 3 when i'm on a course and psych myself out which also blows haha.

I just half to get sub 18 by next yr and i'm doing a race next weekend where there will be at least 3 women who are sub 18.. hahahha.. Oh well being behind them has it's advantages as well ;)

4 X 1600, 90 seconds rest

This is the 5k predictor workout. Whatever you can average for this workout is close to what you can do in a 5k.

For sub 18 on a track, the workout above averaging sub 5'45 would indicate you were ready. Trying to do it on a course with hills is a different matter.

So how much time can you expect to add on w/ a course that has hills? Cuz right now i'm a high 18 to low 19.. So a guy who was jus barely sub 18, is it fair to say he would be 18:30ish w/ hills? or no?

ajrunman wrote:

I did 12 x 400m workouts to break 18.

Did you do this on the track or a cross country course?

i did this on a track.. if you mean the 5:50,5:50, and 5:53.. should i try doing it on the course and take my rest at the mile markers?