2014 sub 26 8k

Okay, so based on your 27:12 8 k = 5:28 mi. pace, how fast should you run 800 s? Are you training through this race? It doesn't really matter what the distance of the workout is, what matters is how the workout is run in relationship to your current fitness, specific to the event you are training for.

For bronco invite. no especially its my final chance.

At yesterday's race, I somewhat did. Usually the day before the race, I would run 35 min easy. Instead, I did an hour, but took it easy since I was feeling sore.

I plan on trying to get low 2:30 to sub 2:30. Pretty much better than the previous 800m workouts.

letsdoit what was your PR before friday?

28:09 road

28:31 on xc course this was at bronco invite 2012

Well if this is where you want to run your best race, here is what I would recommend. 800's are fine, do them at goal pace w/full recovery 4 min's if necessary, don't do them with short recovery. I think 2:30 is way to fast. You will not get more fit by next week and you probably won't run 5:00 min. mi. pace. You can get more rested. I would run them 10 sec. faster than current 8k mi. fitness, do 10 if you want, just fully recover between each one. I would run them on tues., wed at the latest.

Hope you don't mind if i join. I am a freshman in college and run for the club team. Here is my training for the past month and a half

Training Log

***** *******

2014 Goal - sub 25:30 8K, sub 15:30 5K, ~4:20 mile

PRs at start 4:38 Mile, 9:20 3K, 16:34 5K

6/1 - 8/24

Easy Base building with strides, progressing from 25 to 50 MPW pace anywhere from 6:30 to 7:10

Long run of up to 10.5 with 2 mile pickup (5'40" pace) at the end

8/25-8/31

M AM - 7 and diagonals, PM - 4 with team

T AM 7.3 and diagonals, PM - 4 with team

W AM 7.3, weights, drills

R 7-ish PM

F 7.5

S 10+ long , felt good

S Rest

55-ish total

9/1-9/7

M Longish in desert, prob ~ 9 +biking

T 7.something, strides

W AM - 7.something PM - 4.3

R 7.5 + Strides

F AM 7.3 + Strides, PM 4

S 6.8 Knee hurt

S Rest

52 Total

9/8-9/14

M AM 4 PM workout with GHS team 5X1000 (2:58, 3:05, 3:08, 3:14, 3:08), felt easy, I could talk, total of 7 miles

T 7

W 7

R 7.5

F AM 7.5 + Drills, PM 4

S 10.8, last 3 at 5:43 pace

S Rest

55 total

9/15-9/21

M 7.3

T AM 7.4, PM 4.2 - Felt like crap

W 6.2 - Hip hurt bad, Last early AM run for a while

R AM 7.1 + Strides, PM 7 with team

F Workout 2.1 mile WU, 5X1 Mile with 800 meter jog rest (5:25, 5:44, 5:39, 5:37, 5:33), 2.3 Mile CD - 10.5 total, good rust buster workout

S Rest

S 6-ish, Hip Hurt bad

56 total

9/22-9/28

M 2 W/U, 8X800 (2:30 rest) on hard course (2:37 - 2:43), 2 mile cooldown - 8.5 total

T 7.2 easy

W 12.8 easy

R 7.6 easy

F 2 mile wu, 6 mile tempo in 33:55 (5:39 pace), 2 mile cd

S 10 miles easy on hilly route

S rest

56.3 total

9/29-10/5

M Started work out but hip hurt so 7 total

T am - 7, pm 8 with running club

W 14 @ 6:42 pace

R 7-ish with running club stupid hilly trail run

F 2 mile warmup, 7.04 mile temp (5:45 pace), 2 mile cooldown 11 total

S 7.5 easy along a hilly route

S rest

61 total

10/06-10/12

M 2 mile warmup, 4X2K (4:30 recovery) (6:11, 6:23, 6:29, 6:32) 2.3 mile cooldown 10-ish total when you count recovery jog

T 6 AM,4 PM tired and sore from yesterday

W 13.5 mile long run, I have been pretty sick

R 2.25 AM, hip was killing me. 6 PM with club, hip felt better, stretching. still sick

F 5.5 with club + strides, felt good but still a little sick

S first 8K race - 26:52 for 6th place, I need more real workouts under my belt, the course was tough

so the time is pretty good for me

S 7-ish (planned)

Anyways, I ended the week with 68-69 miles per week.

for what it's worth, i'm thinking 8 x 800 with 2:30 jogging rest and then 6 x 35 secs at race pace with 2 min jogging rest?

35 second intervals at 8k pace with 2min rest? whats the point of that?

whatever you choose to do, dont do anything that you havent been doing this season. do a workout you now you'll recover from quickly. maybe thats 800s, so fine. but do them close to 8k pace

Well I actually talk to my cousin and uncle who have running and coaching experience.

Pretty much 8x800 with 2 min jog rest and then 6x 200 (35 sec is about 200). Point is to get speed. the 200 is like running fast pace while being tired (from 800). Something to prep me for at bronco

Reed, looks like the open race is gonna be super fast

25:48.7

Details later

Good race reed! Ya I ran 26:45.

Struggling to run a quality 8k.

The week after I ran 15:40 for 5k (9/13), I raced my first 8k on (9/20) on a moderately difficult course. Overdid it in practice on an 8k workout where we did 2:00 hard at the start of every 1k marker on our xc course which is fast/flat. Ran 27:46 and felt absolutely terrible. Two weeks later ran the same course and went out way too fast (2:59 for the first 1k, 4:57 at the mile). Ended up running 27:04. Yesterday I ran my third 8k on a different course. Went out a bit more conservative, (5:02/3 at the mile) and moved my way up the field (10:13 at the 2mile), got all the way up to 10ish meters behind three of my teammates who went out in 4:55ish and ended up running 26:00, 26:06 and 26:07, but started to get passed by a guy or two coming up to 3 mile which I hit in 15:35. Then we went into the wooded part of the course which consisted of 400m of very muddy trails, running through a creek and two other creek beds and some very short/steep hills which just crushed me. Ended up running 26:47.

Going out a little slower would probably help, but a 5:03 mile shouldn't kill me and leave me feeling dead after 5k. Any advice on how to run an 8k? Because I haven't learned how to yet

Here's the way I approach it. Don't go out too fast at the start. But go out conservatively. Let the pack carry you on first mile. Second mile you can pass few people. 3rd and 4th mile is where you make big moves. Final mile all out.

Today's race, I went out too fast at the start. Ran a 4:58 mile. 2nd mile I passed a couple of guys where there were rolling hills. 3rd mile and 4th mile was where I made some moves. My other advice is whenever you see gaps, try to close it. Final mile, I felt like crap and I blame that to the fast start.

Idk my splits were. Im sure my 4 mile split was low 21. And 3 mile probably sub 16

i went out in 5:03 today, but on a very easy course.

if the course wouldve been tougher i wouldn't have gone out that fast.

i think you just need to try going out in 5:15 and see what happens. you'll never know til you try

so i ran a very good race today.

these are my 1600m splits (i think):

5:03, 10:17, 15:31, 20:45, 25:48. placed 22nd overall, but at the mile i was probably behind ~100 guys. about 4 of my teammates went out ahead of me (4:54-5:00) and i caught all of them by 2 or 3 miles. we had a 3 man group at 3 miles in ~15:30, then i kept pushing on and never saw them again.

there's not much i wouldve changed. maybe couldve run faster the 4th mile (5:13.x) but not much. by 3.5 miles there werent many guys around so i was mainly just passing people who blew up. after mile 2.5 i just chased, never sat on anybody. at the end i caught 2 guys, but i did so much work to catch them in the last mile that they easily outkicked me in the last 50m. no big deal, 20th vs 22nd place doesnt really matter to me.

our team won the race easily with an average time of 26:17.9

bad things: missed my club's 8k record by 2 seconds. but nobody has ever run faster on this course, so thats cool.

Reed I think you should try out for the varsity team.

Good stuff Reed. I had a bad race today. Gotta stay focused for the more competitive final part of the season coming up.

Try Hard, I find it odd that you've died that hard in all of your races so far. If it just happened once I would say it could have been because of the course or maybe it wasn't your day, but I definitely think you can and should be running right around 26 flat if not under.

Basically every race I have had this season my first mile has been 5:02-5:08. I also struggle to maintain pace from 2-3 miles and then also again usually in the 4th mile. I don't have any great tips except stay strong and know that you're aerobically fit. I could probably run a 15:45 5k right now, but I don't even think I could go 15:35 myself. And yet I broke 26 a few weeks ago and hopefully will PR again.

You're definitely capable of it, just be mentally strong and find a second strength in the race. Don't dread the last 2 miles, but also don't run your race like it's an all out 5k. You can hold back a little that first mile if your coach and team situation allows for it, but I wouldn't purposely slow it down. All races that I run now I pretty much know I'm gonna go out right around 5:00-5:05 and I just have to roll with it

Letsdoit!! wrote:

Reed I think you should try out for the varsity team.

well you're wrong. check the results from today for cal poly. average time for top 5 = 24:17

seriously, quit throwing the idea around. its not happening