2015 25 minute 8k

biz man wrote:

Do NOT do a lot of speed work (e.g., 16 - 24 150 to 300m repeats) early in your training cycle.

Go ahead, just jump into SoM from week 1.

DO one speed workout every other week (e.g., 16 - 24 150 to 300m repeats) , as prescribed, throughout your training cycle.

Most important rule of all: PERUSE SOM and understand it first before you pontificate about it.

Last week:

76.5 miles

workouts:

(3 minutes on @5:15 pace, 2 minute jog @6:50ish pace) x10

-had to go to the bathroom at about 40 minutes so I had to take a break but hit 5:15ish pace for most of them (covered 8.50 miles in the 50 minutes)

Race + workout: raced on Saturday, but used it as a tempo effort. Ran a 16:28 5k on a hard course in roughly 80 degree weather. Feel pretty good about it effort wise and moved up well through the race with the team. Afterwards, 5-10 minute break, 2x2mile w/5:00 jog. 11:20 and 10:55 for those. Solid workout.

Other runs:

8 mile, 5 mile double

11 mile medium long run

14 mile long run

Today: 7xmile w/90 seconds jog

5:22

5:07

5:09

5:03

5:12

5:09

5:08

Done in the morning in wet grass on our XC course.

Racing an 8k this weekend.

Last week:

76.5 miles

workouts:

(3 minutes on @5:15 pace, 2 minute jog @6:50ish pace) x10

-had to go to the bathroom at about 40 minutes so I had to take a break but hit 5:15ish pace for most of them (covered 8.50 miles in the 50 minutes)

Race + workout: raced on Saturday, but used it as a tempo effort. Ran a 16:28 5k on a hard course in roughly 80 degree weather. Feel pretty good about it effort wise and moved up well through the race with the team. Afterwards, 5-10 minute break, 2x2mile w/5:00 jog. 11:20 and 10:55 for those. Solid workout.

Other runs:

8 mile, 5 mile double

11 mile medium long run

14 mile long run

Today: 7xmile w/90 seconds jog

5:22

5:07

5:09

5:03

5:12

5:09

5:08

Done in the morning in wet grass on our XC course.

Racing an 8k this weekend.

killer mile repeats dude

you've gotta be in close to 25 flat shape with a flat course.

last week for me:

M 7 easy

T 11mi workout

W 3 + 16 bike

Th 6

F 6

Sa 6k xc race, tempoed it in 20:32. 10 tot

Su 12 trail long run, tough. 1hr45min. knee hurt due to terrain

total 55, plan was 60 but sunday was cut short

tuesday was alternating on/offs 200s, 400s, at about 3k effort, on grass. i was closer to the front group than in weeks' past. progress.

saturday: little harder than tempo effort probably but under control. probably indicates 5k fitness of roughly 16:30

this week so far:

M 5

T 10 w/ workout

W 5

Th 6 + 5, first double since may

F 10 w/ 4mi tempo 5:45s, not difficult

Sa planned 7-8

Su planned 15-16

total 65 planned, back on track with my 5 mpw increases

89 miles this week

Workouts: 5x1 miles on trail @5:30 w/2:00 R and 3x3k (10:07 :05 9:49) w/3:00 R.

First 8k next week hoping for sub 26:30 to start out.

This thread is awesome

Saw the results. Looks like it was a slow course and/or hot. The guys that won are low- to mid-23:XX guys. So, the course / conditions were probably 30 to 60 secs slow.

Don't get discouraged. From what you posted, you trained through this race.

Also, it's the first 8K of the year.

Keep up the good work...

rest of me week:

sat 7.2 easy

sun 16.1, 7:30 pace. left knee hurt again, so unrelated to terrain as i previously thought. i'll be careful.

65.00 for the week, 2 workouts and a long run. almost back to normal!

Great thread!

Jumping in, I averaged 85 mpw+ this summer. Last 3 weeks were 100 - 105 mpw with a lot of tempos and progressions. Some striders / short repeats for turnover.

This week is the first week below 100 in a month. Ran 95 miles, but higher quality.

Key workout was 3 mile w/u, 3 x 2 mile in 10:20, 10:05, 10:00 with 2 mins jogging rest (on relatively flat grass course), then 4 mile c/d.

Then ran 17 miles two days later with a 5 mile tempo at ~ 5:10 pace. Rest of the workout was rolling, too. Think we averaged 6:00 pace for the whole 17 miles.

Hoping to break 25:00 on Fri, but it's my first race and, while my mileage is down about 10 mpw, I'm still running a lot of miles, so we'll see.

I'd be happy with anything below 25:30. If I were well rested, I would be more greedy...

if you don't run under 25:30 it would be an embarrassment (assuming fair/easy course).

5 mile tempo at 5:10 pace within a 17mi run suggests probably 24:40s probably, at worst.

reed wrote:

if you don't run under 25:30 it would be an embarrassment (assuming fair/easy course).

5 mile tempo at 5:10 pace within a 17mi run suggests probably 24:40s probably, at worst.

Ha! I hope you are right.

I'm hoping to go lower. The good news is that I have teammates that are slightly faster than me, so I think I'm going to just hang with them as long as I can. Hopefully, they'll pull me through to a fast time.

Don't know what the conditions will be like either. We'll see.

ran 24:5X, which is good given my PR was 25:5X last year and this is my first race of the year.

still running a lot of miles (a little under 95 mpw with high intensity). thinking that I might be able to go sub 24 in the right situation--fast course, cool weather, peaking, fast competitors, etc.

we'll see...

I would like to join in on the thread. Since I am training on my own I feel like having people to keep me motivated would be a good idea.

Current PB's

5k-14:30

8k-23:57

10k-30:20

Last few weeks of training have been decent and I will have my first race (rust buster on the 26th) and am not sure how I feel going in. My last few weeks have all been around 120-125 miles. Two hard workouts and a 20mile long run.

This week will end up being 125 miles with 20 mile long run

My workouts were 10 mile tempo at 5:11 pace

12x1k with 45 seconds rest starting at 3:04 and working down to 2:48

Week before was much of the same with a 20 mile long run at 6:08 pace on a hilly course and workouts were

20x400 with 35 second rest. Averaged 67

8 mile tempo on very hilly course starting conservative and averaged low 5:20's

Week before much of the same 20 miler at 6:12 pace on hilly course

8xmile with 1 minute jog. Started at 4:58 and worked down to 4:37.

Second workout was 2x5mile with 1 mile recovery. First set was 26:37 feeling extremely comfortable and than the second set was 25:37. Not feeling like it was too difficult.

Once again I am just hoping to be able to post so that I have something and someone to keep me motivated as I work towards the Canadian National Cross Country Championships.

I wish everyone a good season and great training/ recovery!

Wow, a 10 mile tempo at 5:11 by yourself?

Even if I was physically capable of that I don't think I have the mental capability to do it alone!

Getting back to the 25 minute 8K guys, keep working hard. You can do it!

Update:

9/7-9/13:

7xmile w/90 seconds rest (as mentioned above)

11.5 mile medium long run

8 mile, 5 mile double,

race

14 mile long run

The race: Think I overdid the 7xmile workout. Felt pretty flat on the double I had on Thursday and didn't feel very good jogging the course the day before. They changed the course from the previous version so it did run a little slower than years past. Went out too hard (4:53ish). Lost my teammates just before 4k who finished in the 25:40s-50s and ended up in no-mans-land. Didn't hear any splits and there weren't a lot of guys around me. Wasn't really racing at the point and lost focus. 26:34 was a pr (believe it or not) but one of the most disappointing prs ever. Was shooting for a sub 26 clocking

9/14-9/20:

75 miles

15 mile run w/ 10 mile tempo portion @56:48 (5:41 pace, hilly road loop)

8mi, 5mi double

10x1k on grass @3:11avg w/90 seconds jog

15 mile long run

Started out at 5:53 pace for the tempo, but the last 20 minutes was probably harder than tempo effort. Quads were still pretty shot for the 10x1ks which was 48hrs after the 10 mile tempo

THGF forget about the race and move on

welcome, new fast guys. why not just post in the road racing thread with the other really fast folks? is xc really that different?

my week, still on the comeback from a rough summer

M 7 easy

T 11.7 w/ 4x2k

W 9 easy

Th 5 + 7

F 10 w/ 12x400 easy

Sa 5 easy

Su 13 long run

total 67

was aiming for 70, could go do 3mi jog tonight but unlikely.

tuesdays workout went alright, started at 6:53, ended at 6:41. last year at this time wouldve started at 6:40 and gotten faster, so i'm a little bummed to be so far behind.

felt a bit tired starting thursday so took fridays 400s really easy. we were supposed to go 8k pace so i just ran 79s. first time on the track this year, but not indicative of anything because it was so easy

toays long run sucked, my legs felt weird. didnt sleep well the last couple days so i'll let it slide and keep on training

my week:

M 9.4 easy

T 10.4 w/ fartlek

W 3, 7 double

Th 3, 7 double. injured?

F 6, bailed on workout. injured?

Sa 5.7 really easy, felt fine

Su 5 easy, felt fine.

total 56.6 mi

this week was gonna be 75ish, but on thursday morning i felt something weird in my left groin. similar to what took me out back in june. felt fine thursday afternoon when i tried to run again, but had to pull out of a workout on friday right at the start of it. took it easy on the weekend, i also picked up a cold friday night.

so far this week:

M 3, 8 double feeling good

T 10.8 w/ 5x1mi. 5:24.5, 5:24.8, 5:17.4, 5:12.1, 4:57.5. 3min rec

started the workout easy today to work into it then got rolling. road/dirt loop with small rolling hills. couldve blasted a 4:4x on the 5th one but held back. long season ahead.

where y'all at?

M 3, 8 double feeling good

T 10.8 w/ 5x1mi. 5:24.5, 5:24.8, 5:17.4, 5:12.1, 4:57.5. 3min rec

W 4 shake out, 13 slow with lady friend 8:30ish pace

Th 7 easy

F 9 w/ fartlek. 5:27s for 25min.

Sa 7 easy, feeling pretty good

Su 14 moderate, last 10mi about 6:30s avg

75 total, finally feeling back to normal, but i shouldve been in this shape about a month ago. friday indicated that i am fitter than i thought. guessing i'm in about 26:0x shape for 8k

ran 25:0X on 90+ mpw this weekend.

got out way too fast (4:46 1 mile) and was on 24:3X pace at 4K, then totally ran out of gas. struggled the last two miles and got passed by like 40 people. could be the deepest i've ever gone into the well just to finish.

still hoping for mid 24s (or better) as my fitness continues to improve and I peak for conference and regionals.

my teammate (who i beat in the last race), ran 24:3X, so i know i can get there, but i just need to not run like an idiot.