how to brake 30 mins for an 8k race?

run various intervals at 6:02/mile pace (30:00 8k pace) with short rest. do tempos at ~6:30/mile for 3-4 miles.

zrb wrote:

how do i train to brake 30 mins in an 8k?? I would like to be able to brake 30 next season for XC, any tips or training programs would be greatly appreciated, thanks.

well im not too sure how you "brake" 30 minutes for 8k. i guess it depends on how many times u want to brake during the 8k and for how long. i'd assume braking would take about 5 seconds off per mile so i you brake once each mile that would be 25 seconds total. so if you run 29:35 pace for your 8k you should be able to brake at the finish line in 30 minutes.

now.. if you wan to "break" 30 minutes for 8k as in run 29:59, i'd say consult with your coach and let him figure it out. if you're a 30:15 8k guy you should get it soon enough. if you're a 38:15 8k runner well you'll prolly never get it, sorry.

thanks

we are all missing the fact its cc so some races are not easy at all(hills so on). Are you running in south or where?CC is harder then the road.A 30 min 8k might be 29 are somthing on the road.You cant go off time.

Perhaps you should do less braking and then you might do it... Sorry couldn't resist. :)

ESL?

zrb wrote:

how do i train to [break] 30 mins in an 8k?? I would like to be able to [break] 30 next season for XC, any tips or training programs would be greatly appreciated, thanks.

Get your coach to give you a summer training program--so long as it contains a mix of running, not all-slow-mileage.

Failing that, use the search function (or Google) for Summer of Malmo. Or better yet, print out a copy of SoM, take it to your coach, and ask what s/he thinks about it.

IME healthy college males who do train during the summer, and yet still have trouble breaking 30min (on an average course), often benefit from becoming more generally athletic. The old RCAF 5BX program (use Google) might be a decent place to start.

There are plenty more whole-body strength/calisthenic programs available. The nice thing is that you don't have to wait until next summer to start doing one--you can begin now. If you're more into weightlifting (which also has benefits, though they may not show up as quickly as those from "freehand" exercises), use the search function on this site and find posts by Alan (runningart2004).

Good luck. Please keep us updated on your progress.

zrb wrote:

how do i train to brake 30 mins in an 8k?? I would like to be able to brake 30 next season for XC, any tips or training programs would be greatly appreciated, thanks.

You'd pretty much have to be braking to run any slower than 30mins.

Are you serious? Are should I say or you serious?

Truly, you people are beyond belief.