18 minute 5k

[brandon443]

Good morning. For anyone who has broken an 18 minute 5k i was wondering why type of pace and distance you were doing for tempo runs when you broke this barrier? my first 5k back in june of 2017 i ran a 19:52, and that was the only 5k i did that year. i did a couple triathlons however. that november i ran my first 10k and got a time of 39:35. fast forward to following spring, and I ran an 18:35 back in april for a 5k. since then, may was really shaky with running due to the birth of my son. but in june i got back into it. average around 70-100 miles per month. lots of intervals and hill repeats in my runs. i ran 4 miles on wednesday at a 6:09 and felt really good at the end. is a 17:59 in my ability or am i still a ways off from it?

[blotto]

You are faster than I am, but I have been running for a long time/ You can do an 18 minute 5k right now. You can do 4 miles at 6:09 in a no race situation. Throw in race adrenalin, a shorter distance, and good strategy and will make it. Runners world did a piece a few years back about 5k pacing. They found that runners who go out a little too fast and then do their best to hang on get the best times. Try a 5:30 pace for the first mile and try your best to maintain it. You will probably fade a bit, but it will work out. Do your intervals at 5:30 or faster. Have fun!