18 min 5k plan?

Start blasting EPO

run 50mpw for a year with 1 workout a week

50 mpw seems like overkill?

What, I thought that everyone on here says they could get off the sofa and run sub 18min 5k without any training?

Start out consistently running, whether just easy running, then add reps around threshold effort, with a few strides for several weeks of 5-7 hours of training and you will be fine for a 18:xx

M: 6-8 easy
T: 6-10 track workout / 20-25 min tempo
W: 3-4 easy
Th: 7-9 easy
F: 3-5 easy
S: 10-14 long
Su: off

Total: 35-50 MPW

If your goal of getting to 18 is serious, you're going to have to run a lot more and probably lift less, even if that means some weight/muscle mass loss.

Your biggest obstacle now is imply mileage. You're not running enough days per week, and not enough miles on the days you run. So step 1 is to move to 6 days a week, increasing gradually to 30, 35, 40-45 per week. That probably means cutting back leg day enough so that your run the next day isn't compromised.

Tempo runs are great. To hit your goal, you'll eventually need your tempo pace to be a minute per mile faster. You can't get there by increasing the pace on your tempo run.

If I had to pick a step 2 (which is not by any means the final step), I'd look for a hilly route that you can start doing some basic fartlek on. Faster uphills, faster downhills, some tempo pace, maybe a steady run over the whole thing, whatever is fun. The basic idea is just to start getting used to moving your legs fast.

This is actually a great weekly breakdown. Similarly, I am nearing 40 and ran just a tick over 17 min earlier this year. I average 30-35 miles a week. Usually 4-6 mi a day, one track workout of 3 miles of work at threshold, and a long run of 8-9 mi. My easy runs are all done around 7 min pace to cheat my fitness a little as my body cant handle increasing the mileage without injury. Good luck and hope you break 18!

Love the goal. And respect that you want to maintain your muscle mass while you train for this goal. I put on a decent amount of muscle mass in the past 2 years, after years of running a lot leaner (too lean). I can tell you that losing some weight is going to help a lot. I'm a bit over 6 feet tall and 185. I can barely break 19 right now. When I was 170-172, I was nearly a full minute faster at the 5k. But don't give up on your goal. Maintaining your strength is important for your overall health, just accept that you're going to have to work harder.

woooow. i trained for 4 whole years to barely dip sub 20min for the 5K (with metaspeed sky+, with daily trainers i can't run sub 20 at all) and had to run 80+ mile weeks in order to do it. goes to show how much of a difference is if you're talented vs. piece of crap genetics and you also didn't do any sport when you were young (myself).

You are doing something very wrong with your training if you need 80miles per week to break 20mins.

A 5k is almost entirely an aerobic event, so you need to be maximising your aerobic endurance, think LT workouts and above and below if slow twitch and LT and 10k workout for fast twitch with 30-60 mins easy zone 1 running the rest of the time. No need to stress your body any more, within 6-12 weeks you will be sub 20 unless you are 50+ or you may need more easy work if a lady

Lol, I hate this forum. Most of you people don't have a clue about training. Running 50 mpw is just plain bad advice. No long run needed either. Keep running your mediocre times.

dude, my first try at 5K was 36min. brisk walking pace more or less and i was dead tired at the end. i am well below the average letsrun bro you probably think you're talking to LOL 16+ minutes improvement in 4 years is pretty good for my position. and i wasn't obese or even fat when i ran that 36min. a few pounds heavier than now, sure, but that's it.

Mo - 10 miles Easy

Tu - Hills / Track

6x90 sec hill -> 8x400 -> 6x800 -> 5xk |2min jog / 1 lap rest

We - upper body lift

Th Tempo 4x6T 1' -> 3x8T 2' -> 2x15T 3'

Fr - upper body lift

Sa - 8 miles easy + 4 miles Progressive

Su - upper body lift

Regular stretching and massage are good

I recommend Foundation Training with Dr Eric Goodman. Strengthen your feet, knees, and hips with his program and you might be able to push your running a little farther without getting injured.

Good luck. I like your honest and beautiful goal. It's nice to meet another mortal on here.

ah love to hear this. this thread is full of great advice. I am going to add a long run to my week, make sure I get the tempo in every week, and up the easy miles.

How do you think about your long run pace? Never know how to pace those

This thread confirms this forum is full of slow plodders who are addicted to mileage.

Sub 18 should be had on 25 mpw.

I am 5'10, ~175-180lb

what is this in measurements that people will be able to understand?

Bot.

You are fat.

Do you understand that?