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
Can i start suggested workouts if i run 19:40?
Есть конкретные планы по неделям
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
Thanks man
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.
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!
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
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.
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
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.
Thanks for the training info. I’m using it for a 4 mile barefoot beach race, which should be interesting.
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?
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❤
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
I'm a freshman and I got a 18:32
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
Nice video. I really like it
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
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
Can you make a how to break sub 14 minute ?
coach, ur vids are helpful as always!
just wondering if you can publish some vid to run maybe sub 40 10km!
It’s my goal… I’m 54 old and my easy PR is 21:21.
How many minutes should slow runs should be
Hi, if I have a 5k race, should this replace the category B workout for the week?
I’m a freshman and my pr is 18:49
Last year my first race I got a 23:55 now today my first race time was a 17:32!! From freshman to sophomore
Switching between miles and Kms, wat a stupid video. Do u even think mate? Or jus copy from internet to blurt crap out?
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’m 13 and run every day but my schedule is not grate so I need to get better training
Thankyou the workouts look great cant wait to try A + b out !!
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 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.