Where Your Dreams Become Reality
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Poster: a suggestion.
Subject: RE: Train me for an 8k friendly competition
2 sessions of intervals and then one longer slower run a week. Your cardio is probably decent you just need to get time on your feet for an extended period, maybe 45 - 60 minutes. For the 2 sessions maybe run some 800 or 1000s at a decent effort with 1 or 2 minutes of rest in between. I wouldn't worry too much about structure just get used to running a faster, harder pace and then recovering.
For fun you could run a hill workout once a week instead of one of the interval sessions. That will teach you to withstand some hurtin'.
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