18 minute 5k program

I have the Garmin heart rate attachment, which I stopped using, but should I bring this back into my training, should I be looking to run for longer at higher heart rate? Updated with answers to Christopher's questions. And Hi! Very positive about the site so far, big fan of the computer nerd versions of it, seems the fitness one is similarly helpful! From what I've found so far, there is still a need for a well-rounded training regimen. In other words, just running your target distance in this case, 5K , on a consistent basis will not make your faster.

Cool Runnings has a p rogram for Advanced Runners. Defined as: For men, 5K time is between and , and 10K is between and For women, 5K time is between and , and 10K is between and Hal Higdon's 5-K Advanced Training , where you could start on week 7 or 8 in the chart. Cool Runnings has another a rticle that details how you can tailor your own workout based on distance, speed, and rest. As many others have either said directly or indirectly, adding some kind of interval work will definitely help.

They will teach your body to adapt to a faster pace than you may be able to handle now. My suggestion is to run the intervals depending on the distance 15 to 30 seconds faster than your goal pace If that is not an option, then concentrate on fartlek runs which are a way to integrate interval training with your normal runs and slightly uncomfortable runs - that is a run which is slightly faster than what you can run easily.

As I write this, I looked into your logs and noticed that you had already broken 18, so congratulations and hopefully the tips here will help for your next goal. I am not familiar with RunKeeper so I couldn't get some info needed but are you running intervals at all? Tell us more and I may edit my answer Since time is of the essence, I recommend this plan for the next 2 weeks assuming race is on Sunday. Tues this week - warm up and then do 12 x m at with a m jog in between each one.

If this is too intimidating based on your current mileage, cut it to 8 OR make it a walk in between. Idea is to run a little faster than 5k pace per but not too much faster.

Thursday this week - warm up and then do 1 x m at pace or a little faster. Jog an and then "sprint-float" 6 laps. Sprint the m backstretch and then jog the other m for recovery. Saturday of this week - Warm up and then run a hard m.

Rest 3 minutes. Run 8 laps of on, off where you run m at race pace about 43 seconds so not all out at all and then jog m easy. That is the problem right there.

If you do not do intervals, you can not teach your body to go faster. Nate was able to lower his bests from The same strategies you will be following in this sub 19 5k training plan are what he followed. Once payment is processed you will receive a downloadable PDF which shows your week-to-week training plan to get under the sub 18 minute 5K barrier.

Each week scrolls to the next. The plan is extremely easy to follow and there is no guessing of what needs to be done each week. So, if you are ready to run Categories: 16 weeks , 5K Tag: 18 minute 5K. Description Description Are you seeking a sub 18 minute 5K training plan specifically built to help you get under the 18 minute 5K barrier?

Imagine you are running a tough interval session, e. These usually get pretty tough around the rep stage, often we feel we could give no more. But what happens, if an angry dog gets on to the track and chases us down the back straight?

How about we do this for real but without the dog? The more we visit this region of pain, the more familiar with it we become, and the less we fear it. It is absolutely counter-productive to start a 5k race not expecting pain — get used to it.

But, regardless of who you are, you should build in some recovery, both short-term and long-term. Older runners should be particularly careful not to jeopardise their health and chances of running a decent 5k.

Before starting this 8-week schedule ensure you are in very good condition. This schedule should be considered as the icing on your cake. If you have injury niggles, then get those sorted before embarking on a tough 8 weeks. Short-term recovery concerns what you do after hard training sessions.

Hard day easy day is the old-fashioned but nevertheless sensible strategy. Ideally, when you face a tough session you will be well-rested and hence best placed to run the session at an intensity that will give you maximum returns. Long-term recovery means taking a few days of easier running occasionally, even during this short training plan, which is detailed roughly halfway through the plan. Also, at both ends of the schedule, some easier running is sensible.

Especially at the end, after your race effort — rest. You cannot build incessantly without a very real risk of burnout. For club runners of all levels, there are opportunities to race throughout the year which results in many of them trying to maintain peak condition continuously.

Those runners will never reach their full potential. Within the schedule, there are training paces specified. Your training paces are based on your current fitness. You can use the calculator below the schedule to determine your paces. Some sessions use target pace, and this will be the same for anyone aiming to break 18 minutes for 5k: 3 minutes 36 seconds per km or 5 mins 47 secs per mile. Threshold pace is one of the sweet-spots of running training. We cannot sustain ever-increasing levels so we must slow down.

Typically, well trained runners can endure this pace for about an hour. By training at this intensity, we develop the ability to manage the production of lactate more efficiently and hence move the threshold higher. Why train at this pace if you cannot manage it yet. Anyone undertaking this plan should be close to running sub 18 already, certainly under 20 minutes. Running some reps at minute pace will be manageable, but it could be tough depending on the length of the reps and the quantity.

Running at this pace will familiarise you with the effort required. It will also be an indicator to how far you are from being able to sustain it for 5k.

When I lead a group on a hill session I always hear complaints. But, as I always state: hills are your friends. If you get used to running up hills strongly and consistently, then running on the flat feels much easier. Your legs will strengthen, and your strides will become longer.

Added to this, a session of uphill running is much less damaging to your joints and connective tissue than running a similar intensity on the flat. Adjust pace accordingly and run by effort. Take it easy on the downhills. Hard pace is not an absolute pace. The purpose of training significantly faster than 5k pace is to develop strength, form, and not surprisingly, speed. We do not however need to train as sprinters. We train at a hard pace to make the slower 5k pace more manageable and efficient.

Training fast will develop stride length and leg speed, two aspects often neglected by endurance runners. In racing situations the ability to run fast can also help gain valuable places and time for the final m or so. If you set aside some time to train specifically for strength, then you are going to enjoy some gains in your potential.

The actual strength and conditioning workouts you do will depend on the facilities you have available. Exercises like lunges, squats, hopping, strides, bounding, form drills, are all going to help you hit your target.