How much mileage to run a good XC 8k?

I would try to give you some advice...but it's already all over the boards. Even just a quick scan over the training forum will unearth many threads about 8k training, mileage, workouts, etc.

Search letsrun.

Search google.

It's out there.

How did you get hurt? What mileage have you done in the past? Are you doing any workouts? Are you a speedy Mid Distance guy or a 5k/10k type? We need more info, but I'll be glad to answer when I know a little more.

I'm not working out yet. In HS I ran like 35-40 mpw and then 65 mpw after senior year during a year off. Last year I dabbled in the 55-65 range and then got a stress fracture while running 60 in the winter. Since then I've been in a slump of injured/not injured on and off and haven't gotten over 50 this summer. None of my prs are that good, I'd consider myself a 5k guy if I could actually race a 5k. I have some wheels but have never been able to back it up

8 km/week (or one weekly race) should be sufficient!

Well 6:20 pace for all your runs is in a way, working out. That's pretty quick. Were you running this fast when you were running 55-60mpw? If you want to maximize yourself, you should try to get to 70mpw, implementing doubles and running slower on some days if you have to. Maybe you got hurt not because of the volume but because of the intensity. (just a hypothesis, though).

You can slow down some of your easy days and still do a tempo effort of around 6:00 pace 2-3 times a week. Maybe add in some cross training if you don't feel comfortable enough to run over 50 mpw. Are you doing any core or lifting to help stay injury free?

45-50mpw would be minimum total mileage. But the most important thing is the long run.

As much as you can handle while staying healthy and not losing speed.

How much mileage to run a good XC 8k?

I'm going to go with 4.97097 miles.

Blahbaba wrote: 45-50mpw would be minimum total mileage. But the most important thing is the long run.

I agree that the long run is the most important aspect, but I disagree that 40-50mpw represents the minimum amount of mileage you should run. Actually, 50 is the max you need to run to improve at the 8K - 10K distance.

Anyone who reads my response and gives a rat's rump about my opinion will surely rip me for my old-school approach, but I will maintain for as longs as I live that high mileage is for suckers. Quality > quantity....always. As long as you're training 5-6 days a week with two hard days and recovery runs at 6:15 pace or faster, your times will drop. I was never a "great" college runner, but the plan I described netted me 8K PRs of 24:18 (road) and 24:26 (XC).

More mileage would have just gotten me chronically fatigued or injured.

Excellent troll. 24:xx isn't good. Training at those paces with higher mileage is a recipe for injury., 6:15 recovery pace isn't recovery pace for a 1 time 24 min almost 8k guy and isn't sustainable for higher mileage unless you're world class.

Well I've been running majority of my days at 6:25 avg or faster, with a few days between 7:00 and 7:30, hitting around 50 mpw. Is that enough or should I do more mileage and run slower? I feel like it's a hard line to cross either way

Oliver Queen wrote:

Well I've been running majority of my days at 6:25 avg or faster, with a few days between 7:00 and 7:30, hitting around 50 mpw. Is that enough or should I do more mileage and run slower? I feel like it's a hard line to cross either way

Search. The. Boards.

SOM.

If you are slow twitch oriented and you want to do run a good 8k you should be doing a quality 15-16 long run every week. Mid-week semi long because it's summer. Fill in around.

More.

When you say that low miles is an "old-school approach," which old school are you talking about. Pre 1966? Or 1992-1998??

I ran in the 24's too running 40-60 miles a week. I rode my bike though upwards of 100 miles a week often. Had a stress fracture once and figured I could do long cardio workouts on my bike to lessen the pounding on my legs.

Every time I tried to put in more miles I just felt worn out. I'm guessing I didn't run my easy days easy enough.

Everyone says miles, miles, miles but some people just can't do it.

Blahbaba wrote:

45-50mpw would be minimum total mileage. But the most important thing is the long run.

The long run is the LEAST important part, unless you are training for a marathon.

The best thing OP can do is to double six times a week, even if one of the runs is only a few miles. And then run a longer single on the 7th day.

Oliver Queen wrote:

I m going into my second year of college running and I have had a bumpy start. I ran 16: 30 in HS and last year ran 27:10 for 8k. I didn't run track cuz I was hurt. This summer I've only been able to handle like 40-50mpw but my paces have been around 3:55 per KM average. (Like 6:20 mile I think?). Will this be enough to get me to a good 8k for cross country. I'm looking around 26:00 for 8 kilos? Should I try to bump mileage? Any comments would be appreciated.

Slow down to 7:00 miles and do 70 mpw. Run on trails and grass for most of your mileage. Bump 10-15 miles a week every year.

Read "Why I Sucked in College". That has it all.