How to Run a SUB 18 Minute 5k | Exact Workouts, Paces, & Strategies!
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- čas přidán 6. 09. 2024
- Ready to run a sub 18 minute 5k? Have you been trying to break 18 minutes in a 5k for a while now? Here are some great workouts, paces, and strategies to help you get there!
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How to Run a SUB 18 Minute 5k | Exact Workouts, Paces, & Strategies!
How to break 18 minutes in a 5k
How to run a sub 18 min 5k
How to run a sub 18 5k
5k workouts
Thanks so much for the tips! I just ran my first sub 18 today! 17:50! This was a 43 second PR for my 5k time
Hope you're still running well!!!
Last year my first race I got a 23:55 now today my first race time was a 17:32!! From freshman to sophomore
That's awesome!
Can I know how your training??
holy
I’m a freshman started cross country once again a month ago at 32 minutes 5km and now i run 22 min 5km so I’m gonna be dedicated to running for scholarship so hopefully this helps
same on saturday i got 21:53
That's awesome! That's a great improvement! Keep working hard and you can get there!
@@xarby3564 Nice!!
@@xarby3564 nicd im also a freshman i just ran a 18:05 so im watchinn this video
@@callummcbride5076 dangg nice bro ill get there soon trust me
18 is my goal by next summer just did 19:47 on hill start hill finish 😫 after i was stuck at 21:00 for a while, thank you for this! When in doubt…RUN IT!
You got this! Stay consistent and keep working at it and you can get there. I made the jump from 18:46 (end of track season my junior year of high school) to 17:45 (3 months later). All I did that summer was consistent miles, tempo work, and an race a 5k once a month. The body can adapt quickly when the right stimulus is given. Keep it up!
Today I broke my first 20 minutes barrier with pr of 19:52 from 20:50 two weeks ago, in next 2 weeks I'm running state finals and my goal is to break 19 barrier, and I'm 30 yrs, been running for only one year
I started running cross country in 10th grade (last year) and wanted to just finish a 5k, and then by the end of the season, i was on track to get a sub-24. my goal for the next season would be to break 22 minutes. fast forward to right now, after cross country season and track season, my fastest 5k is 20:42, and my goal for next cross country season is to break 18 minutes. i've dedicated a lot of time and effort to running and practicing to get where i'm at and to get where i want to be. it really is paying off.
That’s awesome!! Put in a solid summer of mileage. Fall PR’s are made during the summer. If you can run consistently all summer, add some speedwork in like tempo’s and fartlek’s and you’ll be ready for fall! My XC PR my 10th grade year was 18:46; the following year I ran 17:15 in XC. Keep working hard!! If you need any help or need some coaching, let me know! I’ll get you (and your teammates) there!
My Pr 5k 17:52. Race tactics, go almost as hard as possible at the start, trying to stay with the front of the pack. Die out towards the end of the middle, go nuts at the last 800 meters to make the time. That’s what the crowd likes to see. Race to win. You can only win if your near the front.
My best 5k was 17:19 when I was 19
Now I’m 36 and will try to get back to a sub 18 min
Nice!! You got this!!
Let's go
Am a freshmen and started my season with a 20:11 and now i ran a 18:41 with a not the best course and am hoping to break 18 on my next race on Tuesday I went for a 9 mile run today.
AWESOME!! Keep it up!!
Thanks for the insight. My 5k xc pr in HS was 18 flat (1600 was 5:03, 800m was 2:05, 400m 55) Was off of running for 6 years. Recently back into it since April and working on my summer mileage. Really hoping to run 17 something on the road
Good luck!
This is my third year of running. Started at 30 and my goal is to break sub 19 5km. Not many videos on sub 19 out there but it's fun to watch all types! The pace for 19 seems daunting but I think the workouts are very similar. Current PR is 19:26.
Nice! You’re so close! I’ll add a “how to run a sub 19” to my list to create👍🏽 Stay tuned!
I agree with everything you said except the recovery paces. A recovery run's purpose is not to build aerobic capacity but to recover from your previous run. It doesn't matter how slow you run it, as long as you .... recover. It is actually something that amateur runners get wrong and they'll run them too fast when they're feeling thrashed. Pro runners from East Africa will often walk first and then slowly job on their recovery runs. Why do we think that as amateur slow runners we can run faster than pro runners on recovery runs boggles my mind. There is no such thing as too slow but you can definitely burn all your candles if you run your recovery runs too fast.
Thanks for the feedback! I'll play devil's advocate here for a second and say even on easy/recovery runs, you are still conditioning the body aerobically for this reason: Recovery runs/paces add volume to your weekly mileage, which in turn boosts your aerobic capacity. Time in recovery paces helps you, well, recover, like you mentioned which is crucial. It also helps facilitate mitochondrial and capillary development, which in turn, improves one's aerobic capacity. Perhaps the run itself is not directly related to expanding the capacity but I understand what you're saying though: recovery days can always be easier and in most cases should be run easier. I will say, I think if one's form starts to break down or biomechanics have to change to run that easy of a pace, there is sort of a gray area. Thanks again for commenting!!
PS- you have a lovely family!
@@CoachJasonatRunningSecrets I'm not a coach but I think rather than by pace, runners should run their recovery runs by feel and/or HR to make sure they are indeed recovering.
Before running a tempo this last Sunday, I ran my tempos trying target even splits throughout the workout. I doesn’t regularly work well for me. Usually, I clock-in my first mile around 6:05, second mile around 6:20, and last mile around 6:10. I tried the positive splits this Sunday. It works better for me. My splits were 5:57, 6:13, & 6:13. I want to work on my 5K time. The lowest I got to was a mid-18 5K. The closest I got to my PR is a high 18. Imma try to implement new things to my routine to eventually break my old PR and sub 18 barrier.
You’re so close! Try adding some 8-12x400m repeats and target 5:40/mile pace. That’ll be about 1:25 per 400m. Keep recoveries between 1-2 minutes.
The other thing about breaking 18 is getting out hard. I’m not saying go blazing but give it a shot going out in 5:40-5:45 pace. Focus on doing that the first mile. Then try and match it the second mile, and hang on the third mile
@@CoachJasonatRunningSecrets, thanks for the advice! 🙏 Will do!
@@CoachJasonatRunningSecrets, here’s an update. Last Sunday, I ran a 18:47 5K tempo. Splits were the following: 5:57, 6:08, & 6:05. My average was 6:03 for a tempo. I ran the extra 200m out of curiosity.
Solid work!!! Great job. @@fluffygrey4073
These videos are amazing and educational. By far some of my favorite running Videos! I'm a high-school freshman with a pr of 20:06. By sophomore year I hope to be sub 19 so I will implement some of these strategies. Thanks in advance!
Thank you so much!! I really appreciate it. I envy you because I would love to start over and run in high school again. Those were some of the most fun times. Keep working hard and stay consistent! Summer mileage is key for you so even running 2-3 times a week during the summer and you'll be months ahead of most high schoolers. Fall PR's are made in the summer! Keep me posted with how things are going and let me know if you need any help!
This was the best presentation on the subject I’ve ever seen, thanks a lot
the pace breakdown is much appreciated!
Glad it helps! Would it help if I included more metric pacing too? In a more recent video, I included the metric conversion in the comments but I’m going to try to start using it in the video as well.
Thanks for the training info. I’m using it for a 4 mile barefoot beach race, which should be interesting.
Awesome! Have fun!
Thankyou the workouts look great cant wait to try A + b out !!
Thanks man
🤙🏽🤙🏽
Just ran a 10 k time of 38:56 last week , my 5 k best last february was 18;45 , will get my next shot in a weeks time, sub 18 is my next target , it should be a fast route, byr we shall see❤
Awesome job!! I bet you can get it! Run brave!
Great video man, hoping to achieve sub 18 a month or two from now. It seems wild to use speed in miles to talk about a race distance in KM though.
Thanks! I’m excited for you! Haha yes, I realized my brain works strangely when it comes to that. I’ve tried to share both imperial and metric paces, etc but it’s like speaking English and Spanish at the same time 😂 I’ve remade some other videos using just metric so maybe this needs to be the next one
@@CoachJasonatRunningSecrets depends how many non Americans watch your videos i guess, probably for most of your viewers miles make sense!
True. Thanks for the idea though; I’ll add a How to Break 18 using Metric video to my video creation queue
Well its been 6months and back again to rewatch and re tailor training, currently 19:12 which i got from my last Tempo run around 165bpm so plenty in tank, second time watching and stil a great vid!!! im same as u in workouts i love 400s and hate 800s lol cheers mate
Good information! Remember, recover.
Definitely!!
Just wanted to say I found this very helpful. The breakdown included everything I wanted to know. Thank you! One question do you have a mileage per week range you'd suggest I run to reach this goal?
Glad it could help!! Weekly mileage could range anywhere from 30-50+ mpw. The biggest determining factor for that would be based on what you have done in the past and how long you have been doing that. For example, the more years of training you have, the easier it gets to run specific times.
Nice video. My p.b last year was 18:08 but was gearing up for a 2:58 Marathon. This coming year shooting for 17s & 16s. I managed 18:43 3days ago on the come back. Did you ever experiment with 2 vo2max interval sessions 1 wk- as in your "Cat A" (rather than 1) & a threshold workout each fortnight to still maintain that energy system?
Your 400s are equal work to rest ratio, thatd be why they feel good. 2min recov on 3:30s is nearly a 2:1 work to rest ratio...becoming a bit of a hybrid intensity between vo2max and C.V wrkout hey. Cheers
That would be fun to experiment with. Maybe next year once I wrap up marathon season, I could give that a shot. Keep up the great work!
Last year my 5k pr was 20:54 I've put in about 40 miles a week this summer and ran a local 5k just to see what I could do. I got a 19:58 there and I'm hoping to break 18 this xc season. Do you think I can do it? Also my average run pace is like 7:30 per mile.
I am a freshman, my first 5k I did in the xc race and did 18'17 "so I try to lower it to less than 18
Great job!
Great vid bro loads of info, im currently a 19min 5k so just what the doctor ordered this vid lol, just a small one it would be easier for some of us if you used kilometers too mate when showing the pacing etc :) i only worked out that im in the right area as i run my 400m intervals at 1:20min lol
Nice! You’ll get there! I’ve had a few people mention using km as well so I guess I better get more fluent with that lol 😂
@@CoachJasonatRunningSecrets yeah man i think its more so because its a 5k race so the ks would be more "appopriate" lol the vids solid man loads of info, tbh id prob smash my time to bits its just getting time in my schedule to get cracked on with it lol went from 29min 5k when i first started running 9month ago to 19min my last one i did few weeks ago but im deffo guna take into account your tips also :)
Nice video, especially the pacing, that’s the best thing for runners is knowing what times to hit along the way. I made a big breakthrough after lockdown training for an 18:36 TT, about to race a 10k, what time do you think is realistic based on my 5k performance two weeks ago?
Nice!! Depending on what your training has been like, I would say you could probably end up somewhere between 38 and 39. If you have spent some time doing lactate threshold runs and a fair amount of miles, you should expect some fireworks. Good luck!! Are you on Strava?
@@CoachJasonatRunningSecrets thanks, I’m racing tonight, Achilles pain has been lingering a bit but it’s been 13+ months since last proper race (virtual marathon aside), so just going to enjoy it and maybe the niggle is helpful to limit expectations. Looking to go out around 39-pace 3:55ish per KM (6:16-18 MM), then settle after 2km beneath that if I feel good/pain free. Hopefully I fall into that range you said 🙏
I am yes, ‘Jack Rathborn’, thanks for the reply 👍
@@jack_rathborn Best of luck!!! Go get it!
Id say around 38:40 10k off that 18:36.
Hi bud do you think if I did 1 Mile at 5 30 .. and 4 400 at 60 seconds then 1 mile again at 5 30 pace for my speed session will this be good Enough in a months time to achieve 18 30??. Thanks mate any other advice would be great full your videos are owesome
I think if you could hit all those splits, you should be well under 18 minutes. 5:30's would put you at low 17's for a 5k so as long as you keep the recovery times brief in that workout, I think you'll nail that sub 18:30. Keep me posted!
Hi Jason, great video! Im going to use this to try and break the 18 minute mark! One thing I'm not fully sure of in the training plan - whats the difference in suggested pace (in mins/km) for the weekly long run v's the 2 40 minute easy runs during the week? Thanks a lot, James
How if you cannot run 1 km in 3.35. Because the training plan requires a fast 1km. The question then how to train to run 1km in 3.35
Striders and hill training are great ways to help with that leg turnover and speed.
@@CoachJasonatRunningSecrets thanks coach.i will give à try.
coach, ur vids are helpful as always!
just wondering if you can publish some vid to run maybe sub 40 10km!
I know this is late, but it’s launching tomorrow 😅👀
@@CoachJasonatRunningSecrets can't wait to see ! ! ! 🤩 cheers
I’ve been running XC varsity for 4 years of high school. My personal best is 19:55 which I just ran it last week. I like running, it hurts sometimes, I run races/events in my spare time. I want to get better at running faster in a 5k, I just feel like I need a strict schedule to follow. I honestly don’t know how people run so fast, I’d like to get better. Do you recommend, doing more long runs? Rn I don’t really have running schedule on my own, I just follow what the school says. I’d like to break 19 and get into the 18 minutes
Thanks for the comment! Sounds like you already have your head in the right place. I would suggest increasing weekly mileage just a touch and focus on staying consistent. Run 5-6 days a week. Are you doing track this winter/spring?
Love it but why do we talk in miles , it’s a 5km, the maths for it is so easy you can actually count it. In miles it’s so confusing.
Lol it’s like speaking “Spanglish” to me: I go back and forth between the 2 without really trying 😅
I ran a 17:32.9 muinute 5k yesterday crushed the 18 muinte goal
BOOM!!!! Great job!!!
Love this video!
Very helpful, thanks
Nice video. I really like it
Cool video, ha I work in miles to, should switch really... But I kind of like them, I've hit my pb of 17.40 exactly three times over the years😂, just cannot seem to get past that yet.
Nice! I know that feeling of running the same time over and over. Sometimes all it takes is just a slight increase in weekly mileage for a while or more threshold runs.
@@CoachJasonatRunningSecrets thanks for the reply, seems to be a consistent theme where I get in that shape then get injured and then have to start again, I'll get it though.
@@147AndyH What sort of injuries have you had?
@@CoachJasonatRunningSecrets some knee niggles, achilles problems and an ankle issue, although think it's a tendon problem, it's getting better but really slowly, had it for months, I've always seemed to struggle with niggles, especially if I do too much road work, thanks for inquiring, ha maybe I need to do a stationary sport🤪
I am 51, I usually run 2 to 3km 5days a week (on treadmill) at a pace of 6mins/km (10kph) and I do participate in 3K runs, however i attempted first time 5K run in a race and completed it in 31mins, I want to improve my pace for a longer distance ideally I should run 4mins/Km (15kph) so I am hoovering around on youtube to find a proper structured training plan. I also do cycling on weekend and 20mins swimming 5 days a week. any suggestion to train for 15kph speed?
Hey Jason, I just broke 19 today (18:52) which I was not expecting at all, I was hoping to get 19:40! I’ve only actually run sub 20 twice. I did buy some new shoes which seem to have made a big difference. Looking at these paces for sub 18, they are probably too fast for me (8:00 mile for 10 miles would not be easy for me) but it feels strange using your sub 19 video paces as I have already done it. Should I try and be able to run sub 19 consistently using your sub 19 video, or should I try and get used to the sub 18 paces in this video?
I am only running around 25km a week which I am going to increase and I’m 24 years old.
Your videos are great!
Congrats!! Good questions. I would almost say try splitting the difference. The long run pace is probably the one you can not worry about, as long as your long run pace is easy. Pace doesn’t matter quite as much for that. I would say the other key thing is to begin to increase your weekly volume; if you’re running well on only 25km a week, imagine what would happen if you had consistent 40km weeks 💪🏽💪🏽
I love the breakdown. I would just like your opinion about something. A few years ago I got back into running and now I have more of an ultramarathon running background with my furtherest race being a 65 miler. I run less mileage in the warmer months so I’m looking to get my speed back and break 18 in the 5k. I enjoy running slow as I’m running about 50 miles per week. Is it bad to run my easy and long runs slow, like really slow, at around 9:30 to 9:45 per mile as I’m trying to get more speed. I’m good to go on those tempo and interval paces as I start to add more length to each during this training block. I just enjoy the slower paces on easy days, but do you think it’s negatively effecting me in any significant degree?
Awesome! I don’t think it’s negatively impacting you to go those paces. Realistically, as long as you are hitting the target paces in the speed work and putting in the mileage, that will be the factor that gets you there. I think if you were to increase that pace just a little, you would find the sub 18 comes quicker.
Can i start suggested workouts if i run 19:40?
I’m 13 and run every day but my schedule is not grate so I need to get better training
What is your 5k PR???
15:03 🌶
👑🔥
18:52 Should I be looking at sub 18?
I’m a freshman and my pr is 18:49
What about striders?should we combine them with which workout?And how many of them and how many metres?
Striders are my secret weapon! You can do them any day you want. I tend to do them 2-3x a week and they are around 50-75m in length. I will say it's probably better to do them at the end of your run rather than in the beginning or middle.
Strides great for warm ups.
If I can run 10 miles comfortably at a 7:30 mile/pace, what would you say my 5k time would be ? Thanks !!!
A lot of it depends on how much speed work you have been doing in addition to mileage, but according to VDOT, if you can run 10 miles comfortably, you should be able to handle atleast a 21-22 minute 5k. Now, if you have been doing speed work too, I would say you could go much faster than that.
You need more subs! Will you make new videos soon?
I know I know! I'm going to start working on some more this week. Anything in particular you want to see?
@@CoachJasonatRunningSecrets Thanks for replying! A video on what to and what not to eat before a race would be cool! What foods help with lactic acid, etc.
i see that fitniche bib! i’m an employee! which race did u do??
Nice!! I've done a bunch. I live in Winter Haven so I'm always running in Lakeland. Which store are you at?
@@CoachJasonatRunningSecrets nice dude! i’m at the flatwoods store in new tampa. the one that used to be at the wiregrass mall in wesley chapel but moved. and awesome lakeland is a great store. we go there pretty frequently for shoe tech sessions!
What would the RPE for easy runs look like? because I am in wildly different levels of shape depending on the season so time ranges don't help too much.
I’m new to XC and we haven’t started the season yet but I did a 5k for fun and got 19:11 and my goal for this season is 17:50
That's awesome!! You can do it!
What pace should I be running my long runs at for a sub 18 ? Brilliant video
Thanks! The easy answer is anything conversation paced. The complicated answer is anywhere between 7-8:30/mile (4:21-5:17/km).
@@CoachJasonatRunningSecrets thank u , I'm attempting a sub 19 this weekend and was told I need my long runs between 7:50-8:10) then I'll be aiming for sub 18 following ur work outs thanks a mill
@@owney8537 Awesome! Good luck!! I have a buddy who does all his easy days 8:30+/mile and he is a 17:45 guy. As long as it isn't turning into a hard workout, that's probably what matters most. Keep me posted how it goes!
@@CoachJasonatRunningSecrets I hit 18:30 at a parkrun yesterday which I class as my tempo run as it's 6min pace, planning to break 18 for my my birthday (7weeks) this video helped me so much I can't thank you enough
@@owney8537 Awesome!!! Keep up the great work!
Hello Jason, thank you for this video. What was your weekly mileage to brk sub 18 or what is the ideal weekly mieage range for the workout plan you provided. thank you in advance
1 more question: do you include your warm-up miles in your weekly mileage?
Hi, if I have a 5k race, should this replace the category B workout for the week?
Good question! I would say yes, just so you can go into the race more fresh.
How many minutes should slow runs should be
It’s my goal... I’m 54 old and my easy PR is 21:21.
One thing: You speak about 5k and then you change to miles? Use just one unit measure system
Yup. You're not the first person to say that. That's just how my brain works. There is a "KM version" coming out next week so stay tuned!
@@CoachJasonatRunningSecrets Sorry if I was rude, your content is amazing. I don't know what I was thinking that day. But thank you for replaying me.
@@rjacob6410 It's all good my friend!
hey, I just found this. I’ve been running hs XC for a few years now, with a 19:48 freshman pb and an 18:47 sophomore pb. I’ve wanted to break 18 this year, since it’s my junior year, but have been pretty inconsistent over this summer with injuries and sickness. I just did a 4xMile workout around 2 weeks ago though with an average of 5:36 (3 minutes rest) then did a 10 mile long run a few days later at 6:28 pace on a track. Realistically, what would I be at right now and how far away would that sub 18 be?
I ran a 22 min 5k freshmen year. I only ran one race my sophomore year which I ran a 23. I wasn’t dedicated to running that year, except I did do track and did distance. I ran a 5:40 mile, and a 2:17 800m. I did not run cross country junior year but i did do track. I ran a 5:20 mile and a 2:20 800m. I ran a lot cause track was coming up and I run 7 miles each day and do workouts. I did this during the winter sophomore year and junior year. Now, it’s my senior year. I ran 7 miles each day during my summer which right now we have pre season. I am doing cross country this year, but I want to aim for a sub 18 or close to 18. Do you think that’s possible for me as I continue to train?
How’s training been for you recently??
@@CoachJasonatRunningSecrets We started our season in high school like a month ago. We do base runs and workouts as a normal high school cross country team would. Right now my pr is a 18:36. How would I improve this time or what do you think is next?
@@cobrathemindsetchange7769 make sure to get atleast 1 workout a week with some kind of interval or tempo session. If you are racing every weekend, that can be your second workout. Get some striders 2-3 days a week after your run. Try and get your speedwork to 5:40ish/mile with whatever interval you’re doing. Keep the easy days easy. You got this!
@@CoachJasonatRunningSecrets that’s what we’re doing now as a team. We’re into the part of the season where we’re competing in the stages on the way to state. This vid has helped, and we’re doing hard workouts now since I’ve made the varsity squad. How do you get your head in the right mentality before a race?
Awesome job!! Keep running hard! I've done a few different things over the years to try and get in the zone. For me, it's all about staying relaxed. I do some positive affirmations like: "you deserve to be here. You trained for this. You are fast. Do it for your family. Run your race." etc. I also repeat those during training too, that way it's reinforced on race day. I also am confident in my abilities when I get to the start line. XC was a little different but now, I usually line up a few rows back to avoid the chaos of the start. Then I trust my speed and experience and move through the pack to the front. I guess the biggest thing to get in the right mentality is just be confident: trust your training. Run brave.
@@cobrathemindsetchange7769
Pretty solid plan.
I would add something longer than 1k, like
3x1mile @ race pace (5:45/mile)
Or
2x2k @ race pace (5:45/mile)
and don’t forget “the 5k classic predictor” workout
1x3k (2mile for US) @ 5k race pace 5:45/mile - this should be the hardest workout of all, and should never last longer than 12 minutes (basically all out cooper test, but at workout, alone without the race “hype”) if you can do this workout - 98% you can hold the pace at 5k race.
Есть конкретные планы по неделям
Can you make a how to break sub 14 minute ?
If I ever am able to do that, I will for sure make a video. But I don't think a sub 14 will ever happen for me. Maybe Sub 15, but 14 would put me at an elite level.
I don't understand why it says 5k in the title but every pace is calculated in min per mile... extremely hard to follow and I couldnt even finish the video
That's too bad. I'll begin to incorporate more metric system pacing since that seems to be a common comment I am hearing. Thanks for the feedback. Have a good day
@@CoachJasonatRunningSecrets I still gave a like, because I rewatched it but with a graph to help me with the conversions and it was complicated, but it was worth it. Good video
That’s a good idea! I’ll work on that video this week and keep you posted 👍🏽👍🏽
my pr is 19:39 sophomore year and I want to get this goal junior year. I have been running 25 mpw ish this summer. is this realistic? what sort of mpw would I need in season for this?
It's 100% doable. I went from 20:29 my freshman year to 18:46 my sophomore year to 16:59 my junior year. The biggest thing for me was consistency: I stopped playing soccer during the off-season and focused on adding more 5k's during November-February and then I would start track in the spring. The biggest way to make that jump is to keep adding tempo/threshold runs to your training. The 5k is short enough that if you add a 20 minute tempo run every other week, you'll watch your times drop pretty quick. I think if you maintain 25-40 mpw, that's a good, healthy range for a Junior.
@@CoachJasonatRunningSecrets well, ima clown. just finished the season at 18:33 today 🤡
@@rileylayne3675 That's still a great time! Keep training through the winter and get ready for track! Track seasons seemed to do more for my 5k time than cross country did. I always ran my fastest 5k at the end of track season.
I used to have a low 18 5K. I took a break from running and just came back. I am hovering around the 21 5K mark. I haven't been running on the track, just through the city, so people, traffic, hills (West Coast USA)... Should I go back to the sub 20 video or goto the track and just get to it? I'm about to begin preparing for a HIM and I want to vanquish my cousin, lol.
The coach side of me says to start at the sub 20 and then work yourself down to faster times. The human/competitive side of me says LETS GO and bust out the sub 18 lol. Realistically, I would say just keep working yourself down though and you'll get there. You got this!
@@CoachJasonatRunningSecrets I'm back to sub 20:00 but it's going to be awhile. I am building up my base mileage again, cycling and swimming, and I am about to get a jump rope because I need plyos. My feet are not moving like they did yet. I am mixing up track days and fartlek and live in Seattle so it's all hills and people to maneuver around on these runs. Hoping in 14 weeks I can get there for the last 3 miles of my half marathon after my swim and bike at a 70.3... I'm working on it! IF I can't put it together in time this year, there's plenty of time to concentrate on my progression for next. I've been focusing on stretching and mobility work also because I'm closing in on 39!
Why do the 400s and 800s have the same rest time?
Good catch. Realistically, you could have a little longer rest for the 800s but I tend to keep my active recovery similar no matter what kind of intervals I’m doing. Some days are better than others (and I need a little longer 😅). I like it this way because it keeps things consistent week to week and helps prepare for race day a little more.
Do you do mile repeats?
And if so, do you also keep the rest time at 90s?
Yup, between 90 seconds and 2 minutes
At one point I was doing 16 400s with 90s of rest in between. It would take me 90s to run 400s except for the last one that I did in 75s; hence the 90s.
Should I have done less repeats at a faster time? Would 16 be overtraining?
16x400 is perfect. Nice work 👍🏽👍🏽
Just an FYI a 5k in 18 minutes is a 6 minute mile consistently. That is INSANE
Just think about what the Olympians are doing. Now that is insane.
My current PR is 18:59 for 5k, and I usually run 5k at around 19:40, I have a race in about 2 months which I want to run around 18:30 or less. What do you think I should do?
Just PR’d today with an 18:54 and here is what I learned. I started to do the negative splits on harder and hilly courses and positive splits on flat and smooth courses. I don’t know if that’s going to cause anything to change but that’s what worked really well for me.
Im rooting for you! Get that PR!
@@SamPreston33 dude that's amazing, I actually did a PR today of 18:27 and I have about a month and a half untill the race.
@@morhukaylo5408 Good luck! Keep working! I struggled last year with running mid 20’s all season until the last race with an 18:57. This year I started out HOT! I’m going to make my senior year count
@@SamPreston33 Go for it man, good luck!
I'm a freshman and I got a 18:32
Me that using metric 😭😭😭
Hang in there, I’m making a Metric version this week 👍🏽👍🏽
I got 18:00 on the dot and I’m a cyclist