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5k in 18 minutes
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 2010-04-20 4:34 PM |
Member  30  Portland, OR |  Subject: 5k in 18 minutesSo, as I have been reading around, and talking to people who I respect as runners. I have come to the conclusion that it is generally excepted that one needs to be able to run 25 miles a week in order to be in the realm of running an 18 min 5k. (if you have never gone that fast before). I would like to know what would be the maximum single day milage goal I should be thinking about if I have 18 min in mind? All thoughts would be appreciated. |
| 2010-04-20 4:41 PM in reply to: #2805431 |
Master 2460  | Subject: RE: 5k in 18 minutes It depends largely on your genetics, unfortunately. 18:00 5k is very fast for most people, even with maximal training. Some high school kids and adults can hit 18 minutes on under 20 miles per week of running. It happens a lot on runners world forums where they discuss training. For me, I had to run pretty much 100 miles per week to hit 18:06. At a more reasonable 30 miles per week, I run about a 20:50. |
| 2010-04-20 4:42 PM in reply to: #2805431 |
Extreme Veteran 349 Burke, VA | Subject: RE: 5k in 18 minutes As a caveat, it has been a long time since I have run a sub 20 minute 5k. I am happy with an 8 min mile now a days, but to say 25 miles a week, as you probably know is way too broad. A lot depends on where you are now and a few other things. If you can get 4-5 runs a week, split between intervals, tempo and distance, you should increase the speed of your 5k and overall times. I was always told that your intervals should be around the 800m range, depending on the distance you can handle and where you are. mix in some 400s and 1200s and enjoy. |
| 2010-04-20 4:46 PM in reply to: #2805431 |
Expert 1023 Ft Gordon, GA | Subject: RE: 5k in 18 minutes 18 min 5 k is REALLY fast, at least in my opinion. I have done it, but not since high school, and that was 20 years ago. And I was not running that far, then. I guess I will have to go with the genetics answer and youth!  |
| 2010-04-20 4:48 PM in reply to: #2805431 |
Veteran 169 Oak Park, Il (Chicagoland) | Subject: RE: 5k in 18 minutes I easily average 20miles a week and am nowhere near 18 minutes in a 5k - I am more around 27 minutes. I'm not sure adding 5 miles is going to drastically improve my 5k time. I think doing speed work along with mileage sounds more sensible. Just adding more miles just means you just run a longer distance. |
| 2010-04-20 4:49 PM in reply to: #2805431 |
Master 2355 Houston, TX | Subject: RE: 5k in 18 minutes Given there is a bit of difference in fitness from a 18:55 5k and a 18:01 5k... 25-30miles a week with 3 quality runs will likely get you to 18 minutes. Assuming weight, and injuries aren't an issue. Edited by smilford 2010-04-20 4:50 PM |
| 2010-04-20 4:50 PM in reply to: #2805431 |
| over a barrier | Subject: RE: 5k in 18 minutes I know a few sub 18 guys that run around 30-35 miles a week. But they don't use a long run, but three Threshold runs instead with a couple of filler ez runs. A lot of hard running. I'm running 30+ miles right now and I'm back to sub 19. I don't feel anywhere close to a Minute faster. Sub 18 is legit and even going from 19 to 18 is a lot of work. Where are you now? |
| 2010-04-20 5:04 PM in reply to: #2805431 |
Expert 793 South Florida | Subject: RE: 5k in 18 minutes I can run 25 mpw, and I am no where near an 18:00 5K. Maybe if you add 10 minutes on to that. My 5K times have not appreciably changed with any change in volume. In my case the only thing that changed when I run longer is that I can run longer. Speed drills are more important than just volume. |
| 2010-04-20 5:11 PM in reply to: #2805431 |
Master 2355 Houston, TX | Subject: RE: 5k in 18 minutes Important note: 25mpw is not the magic part of the equation. The intensity you can get away with on the lower side of mileage is. Having said that, you will still benefit more from working your way up to 40mpw. Still, you can run 18s on 25mpw... I've done it and seen it done too many times to argue that. |
| 2010-04-20 5:11 PM in reply to: #2805431 |
| Expert 618 | Subject: RE: 5k in 18 minutes After running 60 - 70 a week for marathon training I could then go the rest of the year doing 20 - 25 a week and get away with it to run mid-18's. But without that long distance base it was hard for me to maintain sub 19. |
| 2010-04-20 5:15 PM in reply to: #2805431 |
Champion 5781 Northridge, California | Subject: RE: 5k in 18 minutes To the OP: From where you are in your logs now (10:30 pace for a long run of 4 miles) to a sub-18 5K is a LOT of work. (And weight loss, to be honest, since you say that's something you are working on.) Don't know if you used to run closer to that kind of pace or not...though your question sort of implies that you haven't. So.... |
| 2010-04-20 5:17 PM in reply to: #2805431 |
Extreme Veteran 336 Chicago | Subject: RE: 5k in 18 minutes There is no such thing as a general plan to get you to run 18 min 5k or any speed for that matter. It always depends on your current fitness and running mileage and any number of other factors (genetics, diet, age, etc...). What is your current 5k time, age, and mileage? |
| 2010-04-20 5:24 PM in reply to: #2805431 |
Master 2411 Goodyear, AZ | Subject: RE: 5k in 18 minutes I finally got under 19 mins for a 5k this winter. For me, it was building a good enough running base last year to be able to increase the speedwork and tempo runs a this winter and get faster. I have some friends who run 30 plus miles per week but dont get under 20 for a 5k, then there's my husband who runs 10-15 miles per week and runs a 17:XX 5k any time he needs to. Some of it is genetic, some of it is training, some of it is not being afraid to give 110% on race day (Edited for spelling) Edited by riorio 2010-04-20 5:25 PM |
| 2010-04-20 5:24 PM in reply to: #2805431 |
Champion 9600 Fountain Hills, AZ | Subject: RE: 5k in 18 minutes I can just get under 18min for a 5K and my usual run volume is around 35 miles per week with a mix of intensity and long runs. |
| 2010-04-20 5:30 PM in reply to: #2805431 |
| New user 23 | Subject: RE: 5k in 18 minutes Hi there, like most people have told you already, you just can't throw a number out their and expect to achieve an 18 minute 5k. I will say this, I think that quality is more important than quantity. In my opinion, somebody will yield faster times by running 15 miles a week consisting of intervals, hills and jogging than someone who is simply logging 25 plus miles a week at steady tempo. Another advice I can give you is to run with people that are better than you. I ran three 5K's last year with my fastest time being in the low 19's, than I ran a race with some young bucks and ran a 17:20. Ever since, I can run low 18's by myself. Hope this helps. |
| 2010-04-20 5:41 PM in reply to: #2805431 |
Regular 117 The Ottawa Valley, ON | Subject: RE: 5k in 18 minutes Yeah, 18 min. 5km is very fast. The fastest I've done it was around 19:30 for a 5km and I was pushing it! I don't believe you need to plug a whole lot of miles every week to get faster. You need to do speedwork and intervals incorporated into regular running schedule. Do short runs (fast) to get faster. Also, running is aerobic exercise and very much endurance. Think about doing some anaerobic exercises, they are based and formed around short duration exercises at high intensity (Crossfit type workouts). That's what I did to get fast 5km times. Just remember, it takes time and it's going to suck the whole time but once your past that threshold.....it gets much better! Good luck! |
| 2010-04-20 5:47 PM in reply to: #2805521 |
Champion 7233 | Subject: RE: 5k in 18 minutes its going to change a lot ofr most people, but i think to start looking at that (for most poeple), you need to be at a point where you have been running20-30 mpw for a while. it break 18 for me took upping milage over 35mpw for a while. after that i dropped another min in about 3 months by running 45ish on ave. one long run (11-13 mi), a med long run (8-10) and the rest between 4-7 miles. after a few months of that, started with a threshold or track owrkout per week, and a tempo run (normlaly in the long run) |
| 2010-04-20 6:14 PM in reply to: #2805431 |
| Subject: RE: 5k in 18 minutes I think it should also be noted that you need to have a solid running base before you start doing tons of threshold work at 25 mpw. I think people have proven that you can get a sub 18 with 25-30 mpw...but it's not like you can go from 15 mpw of easy runs to 25 mpw (with mostly speedwork) and not expect to get injured. |
| 2010-04-20 6:18 PM in reply to: #2805516 |
| Master 2460 | Subject: RE: 5k in 18 minutes bryancd - 2010-04-20 5:24 PM I can just get under 18min for a 5K and my usual run volume is around 35 miles per week with a mix of intensity and long runs. Strong genetics help a lot. The capacity to run this fast at low mileage, or in high school, is a good indicator of potential. Generally, if you're one of these folks, you'll probably know after a partial season of training, when you're already under 20 mins with low mileage. |
| 2010-04-20 6:18 PM in reply to: #2805431 |
Pro 4277 Parker, CO | Subject: RE: 5k in 18 minutes 25-miles is not a magic number that will get you under 18. there are people that have been logging more miles than that for years and will never break 18. There are some (few) that can do it on less. years ago I could break under 18 but I was logging alot of miles, speedwork, hill repeats, and didn't spend much time on the bike or in the pool. Today no number of miles would get me under 18. |
| 2010-04-20 6:24 PM in reply to: #2805431 |
| Extreme Veteran 502 Washington | Subject: RE: 5k in 18 minutes 18 minutes yikes.. i can dream! I've worked my way from a 27:32 5k last halloween to a 45:48 10k last sunday, I'm up to 15 mpw and building. My goal is to break 20 this year in the same halloween race. Just keep running consistently and you'll improve over time, but to break 18 takes a lot of everything. Edited by ionlylooklazy 2010-04-20 6:25 PM |
| 2010-04-20 6:27 PM in reply to: #2805577 |
Champion 9600 Fountain Hills, AZ | Subject: RE: 5k in 18 minutes agarose2000 - 2010-04-20 5:18 PM bryancd - 2010-04-20 5:24 PM I can just get under 18min for a 5K and my usual run volume is around 35 miles per week with a mix of intensity and long runs. Strong genetics help a lot. The capacity to run this fast at low mileage, or in high school, is a good indicator of potential. Generally, if you're one of these folks, you'll probably know after a partial season of training, when you're already under 20 mins with low mileage. Yeah, this whole discussion is a bit academic, sub 18 is REALLY fast so you are likely to already be a very solid runner already if you think it's attainable. There's no magic number of mileage or training protocols, it's very athlete dependent. |
| 2010-04-20 6:54 PM in reply to: #2805431 |
| Master 2460 | Subject: RE: 5k in 18 minutes The neglected portion of this discussion is that of course, while hi-intensity speedwork (400s, 800s) and consistency is important, if you want continued improvement at any level, running significantly more miles helps. It improves your running efficiency and capillary aerobic capacity, which does not plateau (unlike your VO2 and lactate) and will continue to improve for years. This is why pro runners doing even the mile, generally run 100 miles per week. If all you needed were the short fast stuff, nobody would do the long stuff due to risk of injury. But to get optimal performance, you really need the aerobic component as well to put up the big 5k. Even if you can run a 17min 5k with 25mpw, you'd be down to 16 or even 15 at 70+. I consider myself as compared to a population average, to have slightly above average genetics for running. This is compared to the general populace - not triathletes. It took 7 years of training and very high mileage to drop down to low 18s - I think for most people, it will require similar efforts. If you're not easily cracking 19:30 on low mileage, you'll probably have to take the approach I used. (I did a LOT of speedwork as well at low mileage, and couldn't break 19:30 without the high mileage.) Of course, there are the speedsters who do it on much less - they tend to know they're good runners pretty early on, as they were FOP on very low run mileage. |
| 2010-04-20 7:02 PM in reply to: #2805431 |
Champion 11989 Philly 'burbs | Subject: RE: 5k in 18 minutes I don't think I could ever run that fast, no matter what my weekly mileage. |
| 2010-04-20 7:05 PM in reply to: #2805431 |
Elite 5316 Alturas, California | Subject: RE: 5k in 18 minutes All I see in your logs is 2 runs at around a 10:30 to 11:00 mpm pace. That on the face of it looks like you have a very long way to go to be running sub 6:00 pmp pace for 5k. I would hazzard a guess that you will need to be running lots more than 25 mpw in order to get that fast and that it will likely take years... and then maybe not even then unless there is some genetics in your family tree that got passed down. |
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