What is the minimum running required to run sub 18 5k?

Who knows. Running 20 mpw would probably get you down to 20:00, after that you’d need to drop weight and have a more structured program/plan to break 19. Breaking 18 seems unrealistic with your age / build / strength training goals.

If your goal is to do as “little running” as possible to maintain strength, you know you are less likely to run sub-18 with less running, more weight, more strength.

When you say “long run,” how long?

The big problem for me is where you say “get my strength” to a certain point. I think you can maintain most of your strength while ramping up running, but trying to improve both at the same time — especially with such an increase in running — would be very hard, even if you were around 25 years old.

Are you really tied to that timeline? Why not get strong while building the running just a little bit, then ramp up the running and try to build some strength?

I’m guessing that if you could give yourself a bit more time, you could start gradually progressing into that three day schedule, see how your weight and strength respond over the course of 8-12 weeks, and see what kind of running gains you’re making. If you’re really able to prioritize nutrition and sleep, you probably have a decent shot of maintaining a lot of strength and running pretty well if you do it gradually.

My current running plan is a 30 min easy run and a long run.

Long run started at 40mins last week, 45 mins this week, and I will increase by 5 mins per week.

Depending how I feel after another week (along with 5 days/wk of lifting) I will consider adding an interval/tempo day.

My current strength cycle will end Feb 10th and I plan to run a 5k race on March 17th.

Once this cycle ends, I will reduce my volume of strength training greatly and do just enough to maintain.

I guess my question really is, what's the best way to build a bit of a base in the next 6 weeks while I am still strength training heavily?

Should I not bother with an interval/tempo day until after I'm done with this strength cycle?

Would adding a third day of just an easy 20 min run do anything for me?

Deleted. Didn't realize I had to quote what I was responding to.

It does seem unrealistic.

That's why I want to do it.

Either commit to the goal or don't. But don't put these false constraints and contingencies on your plan. You're essentially building in excuses for not training hard enough and not achieving the goal.

The rule of thumb for weight loss is about 1.5- 2 sec per pound per mile.

How does "losing strength" by running more miles work, exactly?

You are a lot older and a lot heavier. You might be lucky to get under 20 minutes but everything else will be a lot of very hard work or impossible.

It's always funny to have these washed up track runners post here who think they can easily come back with just a little of running to their former glory. I don't think it works that way.

Anyway, great that you are getting back into running but don't get your high ambitions getting in the way.

That's an interesting stat on the time per mile per pound; that helps.

I'm committed to it, and trust me, I don't make excuses.

I know I could run under 18 if I just focused on that and nothing else, that wouldn't be much of a challenge.

But maintaining a high level of strength and running that fast will be quite a challenge.

If you don't lift enough and lose too much weight, you lose muscle, and thus, strength.

I think I can get down to 185, MAYBE 180 without losing too much strength.

Going under 180 will require purposely losing muscle which I don't want to do.

Can't wait to keep updating you on my progress.

Really poor attention grab as you are too fat to run sub 18. Not that is particularly impressive anyway. But you have zero chance fatty. Yes I called you fat, 99% of strength guys are just in denial about being being fat. I don't think you are in the 1% fatty.

😂 I am.

I’d post a picture but if I do you’ll just accuse me of being on steroids.

You just need to run a shade over 3.1 miles. That would be the minimum.

I appreciate the tip.

How much do you charge for personalized training?

When training 2 sports focus on the essentials:

Goal 1: Sub 20 5k

4x Aerobic Run: Steady Run 50-70min

1x Intervall: 6x800m, 4-5x1k, 6x3min uphill - 400m jog/ downhill jog recovery

Goal 2: lifting (Westside Joe de franco)

Day 1:

Max Squat or Max Deadlift (work up to 3rep Max lift, switch the lift if you don't hit a pb)

Dumbell bench & Pull ups 3x 8-10 rep

Step up & reverse hyper 3x 8-10 rep

Day 2:

Max Bench work up to 1 rep max

Rows & Facepulls 3x 8-10 reps

Abs & Biceps 3x8 -10 reps

I have never seen a sub 19 5k from a 200lbs guy, but Sub 20min from military dudes /firefighters that where jacked is possible.

Sub 19 5k is more realistic for pound for pound guys like fighters, climbers, soccer player that only do bodyweight exercises...

You could run sub 18 off as little as 15 mpw.

But it will take more than one year.

And the more weight you lose, the quicker and easier it will happen.

40-50ish for a lot of people, sometimes more. Then there are the rare talented folks who run sub-17 right away in HS. Most need some miles to get there.

I ran sub 18 off 20-30miles/week at 6’2 210 lbs

i dont think you need intervals or actual training, but it would likely take a longer period of moderate running to get there

you will have to sacrifice strength in the weight room

rule of thumb I always used was 1 second per pound per mile in a 5k (for weight lost)

Check the "Modifying the Norwegian Method..." post.

It would be interesting to see what the training could do for you. If you're interested, join the Strava group and post updates.

Good luck!

This is accurate--when I did my 18:33 a long time ago I had to run about 40 mpw.