Sub 18 5km in 3 weeks...

...would like to run a sub 18 5km this year and see a relatively flat one here in Kerry in 3 weeks. It doesn't have to be done this month, but IMRA championship races will dominate the calendar from May on so will be doing more vertical stuff.

Am doing one weekly session with 2 other runners, can be 4 x 6 minute miles, or 7 or 8 at 6.40, did an 18.22 as part of one training session a few weeks back so not a million miles off. Do hill repeats one evening and a longish trail run at weekends, 20km at conversation pace. Usually get out for 1 other run, parkrun, 10km jog on a local trail etc.

Any suggestions for anything I should do in the next 3 weeks? Thanks.

jamule

[Deleted User] wrote: »

...would like to run a sub 18 5km this year and see a relatively flat one here in Kerry in 3 weeks. It doesn't have to be done this month, but IMRA championship races will dominate the calendar from May on so will be doing more vertical stuff.

Am doing one weekly session with 2 other runners, can be 4 x 6 minute miles, or 7 or 8 at 6.40, did an 18.22 as part of one training session a few weeks back so not a million miles off. Do hill repeats one evening and a longish trail run at weekends, 20km at conversation pace. Usually get out for 1 other run, parkrun, 10km jog on a local trail etc.

Any suggestions for anything I should do in the next 3 weeks? Thanks.

You probably need to concentrate on your endurance 🙈

I'd imagine with your history with the mountains you may need to get some really short sharp stuff in. 200ms, 400ms and especially at least one sess of 10secs hill sprints. Should be no bother to you.

RayCun

Why not change your session from 4 6 minute miles to 3 5.40 miles? (5.45?)

Will suggest the 2/400ms and 3 x 5.40 to the others. Thanks.

rom

So the weekly sessions that I did that progressed into sub 18 5k were

[email protected]:45 with 1min recovery
8x2min @ 5:45 with 90s active recovery
6x3mins @5:45 with 2min recovery
6x1k @ 5:45 with 3min recovery
3x1M @ 5:45 with 3min recovery
8x 400 @ 5:40 off 1 min

Ran sub 18 first time about a week later.

Coffee Fulled Runner

rom wrote: »

So the weekly sessions that I did that progressed into sub 18 5k were

[email protected]:45 with 1min recovery
8x2min @ 5:45 with 90s active recovery
6x3mins @5:45 with 2min recovery
6x1k @ 5:45 with 3min recovery
3x1M @ 5:45 with 3min recovery
8x 400 @ 5:40 off 1 min

Ran sub 18 first time about a week later.

What was your weekly milage and long runs like? Also did you do other workouts like tempo/cruise/steady runs in the build up or just one workout a week?