Hi all. I'm peaking for an 8k Road Race on August 16 and wanted to get letsrunners inputs on the hard work-outs I plan on incorporating. Before these workouts start I'll have an eleven week base averaging around 85-90 miles per week. Here's the hard workouts I plan on doing:
12 weeks out: 5x2x(200m @ 5k effort uphill w/ 200m jog rec. downhill) + 1x(400m uphill @ 5k effort w/ 200m jog rec. downhill)// 6x1 mile @ 10 mile race pace w/ 1 min. jog rec.
11 weeks out: 10x400m @ 5k effort uphill w/ 400m jog rec. downhill // 40 minutes @ Half-Marathon Pace
10 weeks out: 6x2x(200m @ 5k effor uphill w/ 200m jog rec. downhill) + 1x(400m uphill @5k effort w/ 400m jog rec. downhill)// 3x2 mile @ 10 mile race pace w/ 2 minute jog rec.
9 weeks out: 40 minutes @ Half-Marathon Pace // 5k Road Race
8 weeks out: 8x1000m @ Date8k Pace w/ 1:30 minute jog rec. // 40 minutes Half-Marathon Pace
7 weeks out: 8x1000m @ Date 8k pace w/ 1:30 minute jog rec. // 6x 2 minute, 1 minute, 30 seconds @ 5k pace w/ equal time rec. jog
6 weeks out: 3x(3x300m @ mile race pace w/ 100m jog between repeats & 400m jog rec. between sets) // 8k Road Race
5 weeks out: 7x1200m @ Date 8k pace w/ 1:30 minute jog rec. + 4x200m w/ 200m jog rec. // 8x800m @ 5k pace w/ 1:30 jog rec.
4 weeks out: 7x1200m @ Goal 8k pace w/ 1:30 minute jog rec. + 4x200m @ mile race pace w/ 200m jog rec. // 40 minutes @ Half-Marathon pace + 4x200m @ mile race pace w/ 200m jog rec.
3 weeks out: 5x1 mile @ Goal 8k pace w/ 1:30 minute jog rec. // 5k Race or Time Trial
2 weeks out: 8x1000m @ Date 8k Race pace w/ 1:30 minute jog rec. // 4x 800m @ 5k race pace w/ 400m jog rec. + 300m @ mile race pace w/ equal time rec. jog
Race week: 4x1200m @ Goal 8k pace w/ 2 minute jog rec. // Peak 8k Race
Thanks for your help.
8k training
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looks alright till the last 2 weeks, maybe cut your 2 weeks out 8x1k to 6x1k and take more rest for your 800/300 workout. The workout you do in your last week is decent, but depending on when your race is. If the race is on Saturday, you might do best with your 4x1200 on Monday/Tuesday and then the following workout 2 days out; 6x500 at tempo pace with 1:30 rest. That workout has been proven to be the perfect maintenance workout because it takes nothing out of you while being just enough to keep you rolling.
And overall, I would make your rests about 30 seconds longer on every interval. Since you are racing 2 or 3 times in this build up, you dont need your workouts to be toooo intense. Just what I think, having worked with a team that has a lot of success with similar workouts that have about 30 seconds more rest on all the intervals workouts you mentioned.
Oh yeah and you might want to mix up your tempos, like some 30 minute ones a bit faster than you have planned but also 50 minute ones a bit slower.
I think overall your plan is good and those are the only adjustments I would make. -
when I said 30 seconds more on every interval I meant the ones 800-1600 long
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doo doo,
Thank you for your help.
