Have been doing tri for 4-5yrs on-off and doing 1st IM next month. Am a slow runner ~8:40 in Z2. Next year I promised my wife no Tri(this is why she let me do IM). I would like to see if I could get 5K time down to <18min with PB being about 21min. I run no more than 2 days a week and do no speedwork. Is it possible for a non natural runner to go that fast.
Unlikely. I guess it’ll depend on what exactly your two weekly runs consist of and how long they are.
You get nothing for nothing.
just a flat 5k, straight up no Swm,Bk???
I’m assumming that you would step-up your run training from the 2 current runs a week if you were not tri training. Am I right in assumming that?
I’m not anywhere near that fast, but I would argue, logically and philosophically, that the best way to get there–or even try–is to break your goal down into smaller chunks. First try to break 21, then 20, etc. You’ll see better progress and stay better motivated, imho.
My focus with be primarily run and could do as much running as required.
I’m slow, but my wife is fast, so I’d suggest modelling after her. Take at least 2 or 3 days off. Run either every other day, or two days on-one day off and repeat. Do a long run. Do some speedwork. Join a ‘track club’ and push yourself once every other week.
I think you can. I did a 19:47 running 9 miles per week (for about 4 weeks) at age 45. The runs were no longer then 6 miles. I ran 1 mile repeats with either a 1 minute rest or a 1 mile jog in between (I did each one , once per week). I normally run about a 22 or 23 5k without run training at all.
Do speed work. Anything from 1/4 mile repeats to 1 mile repeats. I never run more then 5 miles, total of 12 per week, unless I’m IM or 1/2IM training.