Today we did mile repeats. i did 5:46(not that hard), felt like LT, then 539 535 532 527. This was all with 4 mins rest btw and my ist interval workout. What do you guys think i can run at Delaware's 8k course this weekend? thanks.
Today we did mile repeats. i did 5:46(not that hard), felt like LT, then 539 535 532 527. This was all with 4 mins rest btw and my ist interval workout. What do you guys think i can run at Delaware's 8k course this weekend? thanks.
13:15
28:45
I did 5 mile repeats with 3.5 rest and ran
5:02, 5:01, 4:57, 4:58, 4:54 (4:58 average)
then with a 40minute rest I did another 2x mile repeat and then warmup on the first one and went
5:25, 4:44
70-80MPW
what do you think I can run 8k in?
I'll see you there, emmanuel. Hopefully you run whatever is slower than me.
RunnerDude wrote:
what do you think I can run 8k in?
25:15
bump
29.20-29.30
I would say that is right around 16:50-17:00 for 5k, so maybe in the 28 low range if the course is similar to the workout terrain. Good luck.
thanks
Hey Tinman today i ran 28:56 for my first 8k xc race. the course was TOUGH!!!. I did a shakeout run this morning and i only got 3 hrs of sleep before this race. But i slept 7-8 hrs monday to thursday.(Did this have any effect?)However, right now i am top 10 on the team, and only top 7 advance to regionals based on the next race on the 27th, which is championships. I have been running 75 mpw since september, when should i drop this mileage in order to be able to run faster? Thanks