HELP ME RUN A SUB 18 5K

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  • Andymash
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    2 years ago 05/12/2018 6:04pm CDT
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    About 4 years ago I ran 18:12 . (I was only running 20-25 miles a week but also swimming and cycling) Last year I made a serious attempt to pr but the best I could come up with was 18:38 . I've decided to up the miles and I've been doing about 40 per week for the past 2 months. Last month I ran a 18:22 5k ( but the coarse was short by .05 ) .

    My key workouts:

    12x400 1 minute standing rest , I've got it down to an 81 sec. Avg .

    2 x 2miles 6:15-6-20 pace

    I was doing my "easy runs " at a 7:30-7:45 pace but after reading some of these threads I've slowed it down to about an 8:30 .

    Next 5k is June 4th what are your thoughts am I ready for sub 18? ?
  • Scorpion_runner
    registered
    2 years ago 05/12/2018 6:09pm CDT
    re: Andymash
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    That' some smart training. I'm in the same boat,but my goal is in a year or so from now.

    Yeah, lowering your long run and easy pace was a smart move. You will get more out of it by running longer.
    However, you should have some moderate runs at 7:30 -7:45 pace, your original easy run pace.

    2x2 mile repeats at 6:15 are brutal ....but much needed. Run hard on hard days, and easy on easy days.

    good luck, bro.
  • dont over complicate
    2 years ago 05/12/2018 6:38pm CDT
    re: Andymash
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    Don't overcomplicate it. Sub 18 is not very fast and does not require any "serious" workouts or anything (assuming you are a male. For females you will need to for sure do more faster workouts)

    1. Smart move slowing down your easy pace. If the Japanese & other elites run their easy runs at 8:00/mi and are in 13 shape, you better be running like even slower maybe 9:00/mi pace on easy runs. KEEP IT EASY!

    You just need to up your miles per week. Get up to 60 mpw and double as many days a week you can, do a tempo run once or twice a week and no long run. Just run frequently and more miles
  • Sprinting for many
    2 years ago 05/12/2018 6:47pm CDT
    re: dont over complicate
    Forum Index
    dont over complicate wrote:

    Don't overcomplicate it. Sub 18 is not very fast and does not require any "serious" workouts or anything (assuming you are a male.


    For some a sub 18 is just as demanding as Bekele going for sub 12:40.

    It's all relative to talent. Many men will never even break 20 by moving to Kenya for a decade in their prime.

    The OP is not one of those but it bears mentioning.
  • Giddey up
    2 years ago 05/12/2018 6:50pm CDT
    re: dont over complicate
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    Wow. You’re assuming that everyone is created equal regarding talent. Even with the best training some people will never break 20 mins. Get out of town.

    dont over complicate wrote:

    Don't overcomplicate it. Sub 18 is not very fast and does not require any "serious" workouts or anything (assuming you are a male. For females you will need to for sure do more faster workouts)

    1. Smart move slowing down your easy pace. If the Japanese & other elites run their easy runs at 8:00/mi and are in 13 shape, you better be running like even slower maybe 9:00/mi pace on easy runs. KEEP IT EASY!

    You just need to up your miles per week. Get up to 60 mpw and double as many days a week you can, do a tempo run once or twice a week and no long run. Just run frequently and more miles
  • Blitzkrieg BLITZKRIEG
    2 years ago 05/12/2018 6:50pm CDT
    re: Andymash
    Forum Index
    Just run a lot and you should be able to break it.
  • dont over complicate
    2 years ago 05/12/2018 6:52pm CDT
    re: Giddey up
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    That's right. Not everybody is willing to stop eating chips and get off their couch to train hard. Not everybody is created equal in that way motivation.

    But every man is able to EASILY break 18, let alone 20 lol Just not many want it hard enough . It's "too much work" or whatever excuse.

    Get lean, get fit, and get serious. Train like an adult.
  • Giddey
    2 years ago 05/12/2018 6:54pm CDT
    re: dont over complicate
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    Please stop. You’re embarrassing yourself.
  • dont over complicate
    2 years ago 05/12/2018 6:55pm CDT
    re: Giddey
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    Not as embarassing as creating 2 different accounts to back yourself up with. You dont got no possee boi
  • dont over complicate
    2 years ago 05/12/2018 7:05pm CDT
    re: Sprinting for many
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    Sprinting for many wrote:

    For some a sub 18 is just as demanding as Bekele going for sub 12:40.

    It's all relative to talent. Many men will never even break 20 by moving to Kenya for a decade in their prime.


    Keep thinking this and never get good. Just with such a mindset your setting yourself up for failure. You need to be optimistic and say “yes i CAN a real 18” not “oh it may be as hard as Bekele sub 12:30”

    Think positive.

    All the best think positive. By THINKING already that 18 is fast and that you can’t reach it you will never be fast.
  • embraceuncertainty
    registered
    2 years ago 05/12/2018 7:12pm CDT
    re: dont over complicate
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    What are your PRS? You must be really fast.
  • dont over complicate
    2 years ago 05/12/2018 7:15pm CDT
    re: embraceuncertainty
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    I’m not but I have some elite friends that I learned that “positive thinking” from. You’ll never see an elite say their 13:10 is fast. They WILL say that they could improve, could do better etc. a difference between us and them is they are positive and age group hobby runners aren’t.

    I am only 15:50 right now but i am improving and only been in the sport for 4 years from scratch.
  • embraceuncertainty
    registered
    2 years ago 05/12/2018 7:29pm CDT
    re: dont over complicate
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    dont over complicate wrote:

    I’m not but I have some elite friends that I learned that “positive thinking” from. You’ll never see an elite say their 13:10 is fast. They WILL say that they could improve, could do better etc. a difference between us and them is they are positive and age group hobby runners aren’t.

    I am only 15:50 right now but i am improving and only been in the sport for 4 years from scratch.


    I bet you could break 14 if you really put your mind to it.
  • dont over complicate
    2 years ago 05/12/2018 7:35pm CDT
    re: embraceuncertainty
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    Probably! :)
  • Easy Peasy
    2 years ago 05/12/2018 7:56pm CDT
    re: Andymash
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    You never mentioned a long run, do you complete them, how often, and what distance?
  • Andymash
    registered
    2 years ago 05/12/2018 8:34pm CDT
    re: embraceuncertainty
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    5k 18:12
    10k 40:30
    Half marathon 129:30
    400m 68 seconds
    Mile 5:04

    Half marathon is my farthest running distance , I've also done many a sprint triathlon
  • Andymash
    registered
    2 years ago 05/12/2018 8:44pm CDT
    re: Easy Peasy
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    Easy peasy ,
    I was doing a long run about 8-9 miles at 7:15-7:45 pace . Then a fellow runner invited me to run with him about the same distance only we do : 2ish mile warm up , 2x 2 miles at about 6:15-6 20 pace (5minute rest in between) Then a 2ish cool down. So I get about the same distance but with some faster pace miles in there . I don't really have logic there but it sounded like a good idea and I definitely push harder running with someone else . I've been doing that for 6 or 8 weeks now , when he isn't available I usually switch back to the regular long run
  • Sprinting for many
    2 years ago 05/12/2018 11:12pm CDT
    re: dont over complicate
    Forum Index
    dont over complicate wrote:

    Sprinting for many wrote:

    For some a sub 18 is just as demanding as Bekele going for sub 12:40.

    It's all relative to talent. Many men will never even break 20 by moving to Kenya for a decade in their prime.


    Keep thinking this and never get good. Just with such a mindset your setting yourself up for failure. You need to be optimistic and say “yes i CAN a real 18” not “oh it may be as hard as Bekele sub 12:30”

    Think positive.

    All the best think positive. By THINKING already that 18 is fast and that you can’t reach it you will never be fast.


    My modest talent and hard work put me several minutes under 18. That's how I know what I'm talking about.

    Sub 18 is not fast but it is when you have zero talent.
  • 13:10 may be their 18:12
    2 years ago 05/12/2018 11:20pm CDT
    re: dont over complicate
    Forum Index
    dont over complicate wrote:

    I’m not but I have some elite friends that I learned that “positive thinking” from. You’ll never see an elite say their 13:10 is fast. They WILL say that they could improve, could do better etc. a difference between us and them is they are positive and age group hobby runners aren’t.

    I am only 15:50 right now but i am improving and only been in the sport for 4 years from scratch.


    No. Everybody thinks they can improve and they know when they are near their limits.
  • my 2c
    2 years ago 05/13/2018 12:20am CDT
    re: Andymash
    Forum Index
    OP, there's an obvious gap in your training program. I like the 2 x 2 workout, but you're doing your 12 x 400 workout at mile pace. That means you're doing no 5K pace work (or for Daniels aficionados, no vO2max workouts). If your goal race is a 5K, then replace the 12 x 400 workout with 6 x 800, 5 x 1000, 4 x 1200 @ 5K pace as one of your key workouts.