What does it take the run a sub 27 8k for XC?!

around 16:15 5k. Whatever your training is like now, increase it a bit, or better yet, ask the coach for a summer training plan.

70-80 mow summ r base..

Xc in fall..I hill workout

I long interval workout a week

Plus strides.

26:35 8 km hilly hilly course.

5:25 per mile...AT THE SLOWESTyou're welcome

Collegiate_question wrote:

I am a incoming freshman who will be running on a average XC team on the D2 level. I really want to make the top 5 on my team so I can score points which is one of my two freshman goals.

A sub 27 would guarantee a spot to Regionals with my team. My question is what would my PRs and training need to look like to be in the vicinity of a sub 27 8k on a somewhat flat course?

IMO - a sub 4:32/9:45 HS runner should be able to go just under 27:00 if the course is fair and you have put in the work

Here's what my running looked like when I ran 27:10ish for the first time.

A few weeks before I ran a 5k in 17:10 I think, a pr at the time.

Max mileage was 50, but average was 35-45, long run of 10.

The fastest I ever ran in training was 5:30 pace for 2 sets of a mile repeat workout. The rest of my workouts were in the 5:40-6:00 range for mile repeats, fartleks, etc.

In other words, my 8K pace was eventually 5:25 pace, but I never even ran that in practice! And it's not like I wasn't trying before that race either, the 5k and all my workouts were run really hard. It just shows that you don't have to necessarily put up insane miles and crazy workouts to race well. Just put the miles in and the results will come.

klaejvcdjkwcfj wrote:

IMO - a sub 4:32/9:45 HS runner should be able to go just under 27:00 if the course is fair and you have put in the work

And possibly sub-26:00 too. I agree with the earlier poster- 16:15-20 for 5k, (sub) 34:00 for a road 10k. If you log the miles and put in the work you can get there.

Dont listen to F the Dogs, that's ridiculous. I ran 27:00.1 my freshman year with middle of the pack hs PRs (4:35 and 10:02). Over the summer I peaked at 40-45 mpw, and maybe upped that to 50 during the season, but i didnt hammer the workouts or paces or anything. I did maybe 1-2 easy workouts a week (short tempos, easy cruise intervals, etc) and a long run. The key is to build a good strong base (and 40-60 mpw will do that) and come into the season in shape BUT READY TO GET EVEN FITTER. If you hammer the paces and workouts early you will peak early, plain and simple. Just trust your coach, run hard in races, and you'll get the time you deserve. You'd be surprised how much time you can cut after getting one 8k under your belt.

BUT READY TO GET EVEN FITTER

Jules for the win.

Your goal is NOT to run 26:XX in September, 28:00 would be fine. You need to run 26:XX on October 8th or so that is when the decision for the top 7 will be locked in.

By the way, a big part of running 26:XX in October can be learning to sleep in a noisy dorm with a roommate who doesn't come home until 2:00am. Try to keep your same sleep pattern from HS.