I ran a debut 8k in 30:40 with my first mile going out in 5:30. My 5k split was around 19:20. It was very rough because I didnt know how fast I was going the first mile and how much farther it seems than a 5k.
Does anyone have any tips for running a strong 8k? I'd like to go under 29:30 by the end of the year.
Well to start to run the first mile, then the second so on and so fourth. Pretty soon you're to the finish! haha seriously though, just get your 5k PR to around 16 flat and then 29:30 will seem easy.
In terms of the actual race, you just need to get used to the distance. Best way is to race it more often. Long term only way to do it, is just to increase your baseline fitness.
Thanks... I guess. I have run under 17 for the 5k in high school, but tend to do better in shorter events (4:40 1600). Is there a pacing strategy?
"Is there a pacing strategy?"
Yes, like just about any other race, even pace works best.
However, between hills, footing and field size vs course width that is hard to do.
If you are really in 17 flat 5k XC shape, you should be able to run 28:30 if you were paced by someone who ran exactly even pace and all you had to do was stay with them.
Since that isn't going to happen, and the go out fast and hang on already didn't work, try to run as fast as you can without pain for 3 miles. That should be about 18:00. From 3 miles to the end, pick up the pace and hurt. It will hurt almost immediately if you did the first 3 miles correctly. You will run mile 4 faster than the first 3, maybe 5:45. Then run the last fraction as hard as you can.
This method should get you under 30 no matter what. If you run under 6 for the first mile, you will just break 30. If you can run over 6 and then run near 6 for the next 2, then the painful mile 4 and pushing the horrible fraction will get you down to 29:30.
Remember, 8k times vary even more than 5k so hang in there, you will learn the race soon enough.
Run it like a 5k, but don't kick until 4 in, obviously. If you're struggling with dying, you need to build your strength endurance. Stuff like mile and 2 mile repeats on a hilly golf course with only 400 meters rest will help. I'm assuming all you have left is conference and regionals, maybe just conference? Not much you can do this year. Focus on track and then ask us how to have a killer summer around late april or early may.
Yeah. I had a great summer, but ended up getting tendonitis and taking a month off. I feel like that 5:30 really killed me the first time though, so hopefully even pacing will help a lot.
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