18:30 min 5k

[MarkG]

Hi Ed,
I was on the forum in 2014 and have used the 10k training programme successfully to get from 40:20 to 38:54. I wondered if you could help me adapt the programme to to get from 18:39 to 18:30 for 5k? I ran 18:39 this September after following the build up programme. Can I adapt the 10k plans to achieve this?
Thanks
Mark G

[TheEd]

yes certainly, in truth though, you should be able to achieve this on the 10k training program with only minor tweaks

where are you with your running currently?

over to you

TheEd

[MarkG]

Hi Ed,
I've just finished a build up phase and ran a 19:08 Park Run on Boxing Day. It felt good - just didn't have much speed in my legs. The splits were;

1) 3:47.3
2) 3:50.3
3) 4:03.9
4) 3:53.2
5) 3:33.5

Third km had an off road section which was a bit muddy and tricky to negotiate.
Thanks for the help.
MarkG

[TheEd]

Mark, where are you now in your plans and training?

TheEd