How hard is it to break 27 8k?

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12 years ago 07/31/2013 8:50pm EDT

re: Cal Poly Mustangs

As implied by the poster above me about okie state, the long run is VERY important. I noticed the biggest change for me was getting good tempos in and good long runs. I adapted very well with positive changes when i started doing quality long runs, not just dawdling around at 710 pace.

Working in tempos during base phase is very important, notably for the mental aspect as well. XC 8k is a big mental battle, and you need much more strength than for XC 5k.

Make sure you're still doing striders after your easy runs, it'll make popping back into workouts much more pleasant.

Another good summer strengthener is find a route with some solid rolling hills and just run hard on the uphills, but not that you're gassed and bent over at the top, but that you can keep rolling.

Summer is all about just getting hella strong.

12 years ago 07/31/2013 9:11pm EDT

re: DaCloner

DaCloner wrote:
As implied by the poster above me about okie state, the long run is VERY important. I noticed the biggest change for me was getting good tempos in and good long runs. I adapted very well with positive changes when i started doing quality long runs, not just dawdling around at 710 pace.
Working in tempos during base phase is very important, notably for the mental aspect as well. XC 8k is a big mental battle, and you need much more strength than for XC 5k.
Make sure you're still doing striders after your easy runs, it'll make popping back into workouts much more pleasant.
Another good summer strengthener is find a route with some solid rolling hills and just run hard on the uphills, but not that you're gassed and bent over at the top, but that you can keep rolling.
Summer is all about just getting hella strong.

Long runs are not nearly as important as you claim.

11 years ago 09/27/2013 12:14pm EDT

re: DaCloner

Bumping this to update.

I've been training pretty well, haven't raced an 8k yet. Last week I hit 71 miles with a flat 15 mile long run at about 6:50 pace. Workouts were 5xmile on 3:30 rest, 5:24, 5:35, 5:38 (very hilly) 5:24) (less hilly) 5:06 (no hills) and then 2x3200 on a relatively flat XC course on 4min rest followed by a 1600. 10:58, 10:47, 5:14.

I'm only hitting 60 this week because I took a day off, but my long run was once again 15 at 6:50. First workout of the week was 14x400 followed by a race pace mile on the track, 1:30 rest in between. all 70s, 71 and 72s. The mile was 5:16. Second workout was a progression, 4.5 out at 6:45, 4.5 back around 5:45.

Do you folks think these workouts are indicative of a low 27/high26 8k?

11 years ago 09/27/2013 1:40pm EDT

re: Oldespice

Oldespice wrote:
Bumping this to update.
I've been training pretty well, haven't raced an 8k yet. Last week I hit 71 miles with a flat 15 mile long run at about 6:50 pace. Workouts were 5xmile on 3:30 rest, 5:24, 5:35, 5:38 (very hilly) 5:24) (less hilly) 5:06 (no hills) and then 2x3200 on a relatively flat XC course on 4min rest followed by a 1600. 10:58, 10:47, 5:14.
I'm only hitting 60 this week because I took a day off, but my long run was once again 15 at 6:50. First workout of the week was 14x400 followed by a race pace mile on the track, 1:30 rest in between. all 70s, 71 and 72s. The mile was 5:16. Second workout was a progression, 4.5 out at 6:45, 4.5 back around 5:45.
Do you folks think these workouts are indicative of a low 27/high26 8k?

You are close.

11 years ago 09/27/2013 2:43pm EDT

re: coffee me

coffee me wrote:
I remember when I was in college and PRd for 8k the first time

Ummmmmm...so, basically, your first 8K?

11 years ago 09/27/2013 3:35pm EDT

re: Oldespice

Oldespice wrote:
5xmile on 3:30 rest, 5:24, 5:35, 5:38 (very hilly) 5:24) (less hilly) 5:06 (no hills)
2x3200 on a relatively flat XC course on 4min rest followed by a 1600. 10:58, 10:47, 5:14.
14x400 followed by a race pace mile on the track, 1:30 rest in between. all 70s, 71 and 72s. The mile was 5:16.
4.5 out at 6:45, 4.5 back around 5:45.
Do you folks think these workouts are indicative of a low 27/high26 8k?

Yes. high 26s i'd wager. you should do those mile repeats again, but on a flatter route for all of them. you could just do laps around a soccer field or two. aim for 8k pace, or 5:20-5:25. dont go out harder than 5:20.

for that 14x400 + 1600 workout, why did you run 5:16 is you were supposed to run "race pace". dont overdo it. 5:16/mi is 26:20ish. if you couldnt run that, then dont run that fast for race pace wokrouts

3 years ago 09/20/2022 12:21am EDT

re: Oldespice

Hey man did you ever break 27? I'm curious

3 years ago 09/20/2022 12:27am EDT

re: Oldespice

did it at age 17, not that hard

3 years ago 09/20/2022 2:06am EDT

re: Guytrynarun

Guytrynarun wrote:
Hey man did you ever break 27? I'm curious

No, found a GF and quit running. I’m selling copiers to hospitals and getting fat

3 years ago 09/20/2022 7:17am EDT

re: Greg

Greg wrote:
did it at age 17, not that hard

But did you break 3 hours in the marathon?

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