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.