5k in 18 minutes (Page 2)

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Experior

2010-04-20 7:48 PM

in reply to: #2805431

Champion

7595

Columbia, South Carolina

Subject: RE: 5k in 18 minutes

Short version: My advice is to focus on the next goal, not the ultimate goal (whatever that is).

Long version: I find that it is not at all helpful to think in terms of goals that are several stages away from where I'm at, and given your logs, that seems to be the case here. I am DEFINITELY not saying that you can't get there. I'm saying that it is probably more productive to think in terms of goals that are very challenging, but somewhat closer to what you can do now.

I, personally, find this way of thinking very motivating, in part because success in a relatively short time frame (3-6 months) encourages me to pick the next goal and really work at it.

Although I'm no expert, I'm not completely talking out of my a$$ on this particular point. When I started running consistently 2 years ago I could barely eke out a 9:00 mile before collapsing. I've had many goals since then. I've run sub 18 once or twice in the past 3 months -- once in training on a track and once in a sprint tri (though I suspect that the latter was not really 5k). I was 30mpw or less (and building) at the time for each. Now I have sub 17:30 as a goal. It is not feasible now, but it is close enough that I don't think it is crazy to have it as my current 'dream goal'. And that's what I'm talking about -- focus on the next goal, not the ultimate goal (whatever that is).)

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jpbis26

2010-04-20 8:21 PM

in reply to: #2805588

Expert

1151

Las Vegas, NV

Subject: RE: 5k in 18 minutes

ionlylooklazy - 2010-04-20 6:24 PM 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.

Congrats! What an improvement in just a year.

Inspires me to think that maybe I can reach my goals which are to run a 5k in under 30 minutes & finish a 10k.

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d00d

2010-04-20 8:30 PM

in reply to: #2805591

Elite

3683

Whispering Pines, North Carolina

Subject: RE: 5k in 18 minutes

bryancd - 2010-04-20 7:27 PM

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.

at a low 17 minute 5Ker, I have to agree with Bryan on this. I have always been a fairly decent runner, but I only began going lower and lower once I started running consistently. That was the key. I've maybe hit 30 miles in week once or twice...ever.

btw, running does not translate over to swimming...where I suck.

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Curtisb

2010-04-21 6:12 AM

in reply to: #2805431

Extreme Veteran

682

Mendenhall, MS

Subject: RE: 5k in 18 minutes

Last time i ran that kind of speed when i was in basic training back in 1989. I would die if i tried that now. i usually run my 5K's around 21:00.

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Scout7

2010-04-21 6:29 AM

in reply to: #2805431

Runner

Subject: RE: 5k in 18 minutes

25 miles? Maybe for some talented HS kids.

I was running more than that in HS when I was consistently hitting sub 18. I think I was probably north of 40 or 50 in the summer leading up to the season, and was easily doing over 30 in season.

It's going to take you a fair amount of time, and a lot of effort. If you want a training plan, here's one I posted a few days back. That's a high level plan, so you shouldn't be attempting it yet. But it should give you some idea of what you would consider building up to in regards to training.

Also, you can look at this thread, this thread, and this thread to get some additional thoughts and ideas.

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Bioteknik

2010-04-21 6:31 AM

in reply to: #2805591

Expert

1123

Falls Church, VA

Subject: RE: 5k in 18 minutes

bryancd - 2010-04-20 7:27 PM

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.

you also never said how long you've been at that mileage.. as in what your total(lifetime) mileage base is.

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trishie

2010-04-21 10:03 AM

in reply to: #2805431

Pro

5169

Burbs

Subject: RE: 5k in 18 minutes

I couldn't break 23 and I was running 40 mpw (marathon training)

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docswim24

2010-04-21 10:28 AM

in reply to: #2805431

Master

1420

Reston, VA

Subject: RE: 5k in 18 minutes

As others have stated it can be done but you will likely have to run those 25 miles per week consistently for a while to get to an 18 min 5K.

It took me about 2 years at 20miles/week to get there. I had no running background before that (ex swimmer).

Edited by docswim24 2010-04-21 10:32 AM

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Donskiman

2010-04-21 10:29 AM

in reply to: #2805431

Expert

2555

Colorado Springs, Colorado

Subject: RE: 5k in 18 minutes

I've been running around 70 miles/week for the past 6 months or so and over 40 miles/week for several years. I'm nowhere close to running a 5K in the 18 minute range. However, I'm also in my mid 50s and not too many guys my age are running that fast. I've never really focused on 5Ks and it's likely even if I did I would not ever be that fast. In my most recent 5K my time was 20:43, good for 6th out of 64 in AG. The AG winner was 17:55 and the next two places were in the mid 19 range.

Going from where the OP is currently running to an 18 min 5K is a huge leap. Whether or not it can be done on 25 miles/week running is as unknown as the OP's age, weight, experience, genetics, etc. I would say run the 25/week for 6+ months, then come back and let us know what it's doing. I would caution that if the OP has not been running for awhile, then adding in any intensity without sufficient base is likely to result in poor results and/or injury.

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swimtrainer

2010-04-21 11:53 AM

in reply to: #2805431

Member

Portland, OR

Subject: RE: 5k in 18 minutes

Thankyou!! Everyone for all the input. I plan to increase milage at about 10% a week or as my body allows. Hopefully my body will allow me to increase milage to 25 miles a week in the next 25 weeks. I think I can wrap my head around running for two hours as a "goal long training run" toward the end of those 25 weeks. Then once I have built to 25 miles per week, I hope I will be able to start working in quality/speed/. All the posts have reinforced in my mind that running 18min 5k is a very difficult goal, and would be something to be very proud of, and something I mayy not even be capable of, so I am going to find out what I am made of for sure, which is the point isn't it? Even if I run 25 min 5k in April 2011 at least I will not have set my goals to low. I love to dream and dream big. Ask for the world maybe you'll get a small country right?!

Dano2010

2010-04-21 12:05 PM

in reply to: #2805431

Veteran

234

Newport News

Subject: RE: 5k in 18 minutes

Check out the April Running Times for a great article Solving the 5K Riddle on 5K training. Just running more mileage isn't going to get you there. The extra mileage will build the stamina but endurance, on top of stamina, is what you will need to get to 18:00. What is your current 5K time now? To run a 18:00 5K you need to be able to sustain a 5:48 pace. This distance has some specific training that you need to put in to get to that goal. Daniels, in his book Daniels Running Formula, also has some insight you should review.

Good luck!
Dan

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Suurge808

2013-05-09 2:35 PM

in reply to: #2805431

Subject: RE: 5k in 18 minutes

I would not focus on mileage so much. All you need to do is 3 days a week of running. One day should be a track speed work day. Another day a tempo run and the third day is your long relatively slower mileage day. Don't waste your time counting miles. You need to build speed, running economy, and raise your overall lactate threshold. This 3 day a week method worked for me. It got me away from overtraining and got me to train smart. This can be applied to your bike work outs as well. I recommend the book " run less run faster". You'll be surprised how fast you can get when you stop putting in trash miles and start doing your speed work.

ejshowers

2013-05-09 2:46 PM

in reply to: #4735382

Master

2802

Minnetonka, Minnesota

Bronze member

Subject: RE: 5k in 18 minutes

Old thread resurrection....

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Turnin2

2013-05-09 2:46 PM

in reply to: #2805431

Expert

793

South Florida

Subject: RE: 5k in 18 minutes

ZOMBIE THREAD!!!! KILL IT BEFORE IT MULTIPLIES!!!!!

I was suprised to see my reply from 3+ years ago on page one. I still run about the same mileage as I did then and am no closer to a 18m 5K.

Oh well.

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Khyron

2013-05-09 3:51 PM

in reply to: #2805431

Master

1433

Calgary, AB

Silver member

Subject: RE: 5k in 18 minutes

Last May I ran a 18:54 at altitude (38 male) and was going to call shenanigans on the original post, because I was sure I was running WAY more mileage. But I went back and put the preceding 12 weeks into excel, sure enough - 29.98 mpw with pretty much no speedwork, just a tempo or a race every few weeks. Looking back it seems impossible to me now. Doing the half instead of 5k this year though so no comparison.

Edited by Khyron 2013-05-09 3:51 PM

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thebigb

2013-05-09 3:53 PM

in reply to: #2805431

Expert

3145

Scottsdale, AZ

Subject: RE: 5k in 18 minutes

He hasn't logged in since November 2010...guess he gave up on that 18min 5k.

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thebigb

2013-05-09 3:54 PM

in reply to: #2805431

Expert

3145

Scottsdale, AZ

Subject: RE: 5k in 18 minutes

He hasn't logged in since November 2010...guess he gave up on that 18min 5k.

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triosaurus

2013-05-09 4:29 PM

in reply to: #4735382

Extreme Veteran

1175

Langley, BC, 'Wet Coast' Canada

Subject: RE: 5k in 18 minutes

Suurge808 - 2013-05-09 12:35 PM I would not focus on mileage so much. All you need to do is 3 days a week of running. One day should be a track speed work day. Another day a tempo run and the third day is your long relatively slower mileage day. Don't waste your time counting miles. You need to build speed, running economy, and raise your overall lactate threshold. This 3 day a week method worked for me. It got me away from overtraining and got me to train smart. This can be applied to your bike work outs as well. I recommend the book " run less run faster". You'll be surprised how fast you can get when you stop putting in trash miles and start doing your speed work.

I wonder why someone digs up a three-year old thread and offers such 'wisdom' as their first post on the forum.... (and, ''No'', I am no expert myself

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Dnn

2013-05-09 5:02 PM

in reply to: #4735550

Regular

311

Aalborg, Denmark

Subject: RE: 5k in 18 minutes

I never do any speedwork. I've literally never done any interval training in my life, and my training pace 5k is 21-22minutes. I rarely run 5k as it's too short in relation to my current goals, but I had no idea that around 18minutes is that big a deal. I figured it was impressive, but I thought you'd have to go sub 16 to really impress people.

It probably plays to my advantage that I'm very skinny. I can definitely do a sub 20min 5k, but I now wonder if I can do sub 18... gotta try I suppose!

Clempson

2013-05-09 5:09 PM

in reply to: #4735627

Expert

2192

Greenville, SC

Subject: RE: 5k in 18 minutes

Dnn - 2013-05-09 6:02 PM

It probably plays to my advantage that I'm very skinny. I can definitely do a sub 20min 5k, but I now wonder if I can do sub 18... gotta try I suppose!

18 isn't that big a deal if you are in high school, that won't even get you on the JV team for a school with a good running program. now for adults that probably went a long time between high school and triathlons with no training, its a pretty big deal.

i think the hardest part is being able to do those hard speed workouts and recover enough to do the rest of your training or get in the run volume required all while not injuring yourself.

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pschriver

2013-05-09 6:12 PM

in reply to: #4735550