I run cross country, the 5k and 8k. i took five months off because of work now I'm trying to get back in shape so I can start competing in September. my time are 17:15 5k 27:30 8k. what workouts should I do.
I run cross country, the 5k and 8k. i took five months off because of work now I'm trying to get back in shape so I can start competing in September. my time are 17:15 5k 27:30 8k. what workouts should I do.
I'm a high school student so my advice might not be the most applicable for you. But here's what I did to set a PR in the mile in a similar situation:
Previous training was mainly speedwork and intervals - very few tempo runs. After being constantly ill and dealing with other commitments, I had been off for 5-6 months. Built up to ~40mpw which was, at the time, relatively high for me. Continuous tempo run and long run/fartlek workout each week. Tempo started at 2 miles and built to 3.5 miles; fartlek would be built into the long run as repeats of 2min fast/2min off or some variant of that.
Off of the tempo/fartlek each week, I set a PR in the mile after 5-6 weeks of running and 4 weeks of intervals. My training probably wasn't ideal, since the past 1-2 years had been less-than-ideal training as well.
Hope this helps. There really isn't a "quick fix" regardless of what you do, but I just figured out my weaknesses and focused on them for as long as possible.
Bradley White wrote:
I run cross country, the 5k and 8k. i took five months off because of work now I'm trying to get back in shape so I can start competing in September. my time are 17:15 5k 27:30 8k. what workouts should I do.
Right now, just get the door every day, twice a day if possible, and get your mileage back up. Do strides a couple of times a week.
Man how is your 8k pace is faster than your 5k pace
just get your mileage up.. don't rush things. best advice anyone could give you. do your weekly long run, and a weekly tempo to keep things moving. remember not to rush things.