Can I run a sub 18 minute 5k? (PB is 18:18) - This Messy Happy
Intro: This is a quick summary of “Can I run a sub 18 minute 5k? (PB is 18:18)” from the channel This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details. Key Points: • The runner targets a sub‑18 min 5 km by pacing 86 seconds per 400 m lap (≈3 :36 min/km). • He plans to hold that pace for the first half of the race (≈2 km) and then “kick” if he has anything left. • Discipline and pre‑race planning are emphasized – everything is visualised before the run. • Running on a 400 m track helps gauge exact lap times and manage the mental battle of staying on pace. Workout Example: 12.5 laps (5 km) on a 400 m track → aim for ~86 s per lap. • Warm‑up 5‑10 min easy jog around the track. • Start at the 200 m line, run the first 2 km (≈5 laps) at exactly 86 s per lap (≈3 :36 min/km). • If you still have energy, increase to ~80‑82 s per lap for the remaining 2.5 km (a “kick”). • Finish strong, trying to stay within 1‑2 s of the target lap time. Closing Note: Give it a go, adjust the lap paces to match your own speed in the Pacing app, and see if you can break that 18‑minute barrier. Good luck!
References
- Can I run a sub 18 minute 5k? (PB is 18:18) - YouTube (YouTube Video)
Workout - Sub-18 5k Challenge
- 10min @ 6'00''/km
- 2.0km @ 3'36''/km
- 3.0km @ 3'20''/km
- 5min @ 6'30''/km
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