how fast SHOULD I do an XC 8k?

bump

thats a pretty dank workout. i also have been underperforming on 8ks... i think i could do that workout, but it would be pretty tough for that last one. i'd say i was in 26:30 shape, probably better, but i only ran 27:10. so i'd say you can run a 26:30 on a nice course and if you run tough. i ran like a btch.

are you getting enough recovery after workouts? ie:

ICE BATH

stretching

protein

Honestly, I'd say if you are the type with 5 parts speed and 5 parts endurance (aka speed to endurance ratio) then you should definitely be able to pull out with a sub 26:30. Good Luck Kid

I've done similiar workouts in the past but not quite as fast for the last rep. If you race hard enough and keep your head in the game, you should be able to break 27:00 with out a problem. When I was doing those workouts, I was able to race under 27:00 without a problem as long as I kept my head on straight and raced smart.

Best of luck to you. And remember, that 27:00 barrier is 100% in your head.

ilikerunning wrote:

I feel as though I've been under performing in my 8k races this season. Ive been running around 27:30-28:00, but I feel like I should be under 27 minutes based on how I do in workouts.

I have one more race this season on a fair course. Based on this workout, how fast do you think I can (or should) run my last race?

4x1600 with 400m jog (finish the 400 in around 2 mins)

5:21

5:11

5:04

4:49

**coach wanted us to be cutting down time each repition

Well I would guess you put in an almost race like effort for that freaking workout so you are most likely a 27:30 runner who just doesn't understand how to train properly in order to race optimally.

Cuando yo soy un correo, mi equipo descansarlos y yo repetadora Los Milos debajo de cinco minutos. Yo viaje a terra haute por la championship. Es un bueno experienso.

He clearly states that his coach purposely made each rep faster.

It is highly unlikely that his last rep was "race effort". He probably had a good amount of energy left and used most but not all of it during the later segment of the workout. Personally I think that is a solid workout and I'd be happy if I could pull that off

Ideally while Ice bathing is proven to speed healing from injury.

Ice bathing however is not proven to do anything whatsoever to speed normal recovery from say a 1x4 mile workout. Protein is also not recommended for distance runners as it increases muscle mass which has no Benefit in said sport of distance running

ilikerunning wrote:

I feel as though I've been under performing in my 8k races this season. Ive been running around 27:30-28:00, but I feel like I should be under 27 minutes based on how I do in workouts.

I have one more race this season on a fair course. Based on this workout, how fast do you think I can (or should) run my last race?

4x1600 with 400m jog (finish the 400 in around 2 mins)

5:21

5:11

5:04

4:49

**coach wanted us to be cutting down time each repition

What are your PRs on the track? If the workout was done at almost maximum effort then I'd say you have little hope of going under 27:00. If you were able to get through the entire workout pretty relaxed then all the obstacles are in your head

Bump. I would also be interested in finding out an appropriate 8k time for me as I recently did a similar workout? Thanks

Gang rep wrote:

Bump. I would also be interested in finding out an appropriate 8k time for me as I recently did a similar workout? Thanks

Saying what you did for one workout means d*ck. It's about your running progression, accumulated mileage, effort level, sleep habits, recovery, nutrition, etc. My guess is that you're like the OP and race workouts and don't understand how to train the right way to race optimally. So 27:30 is my guess for you too. Mediocre D3.

The first 3 reps were really easy and relaxed.

The last rep was controlled pace for the first 1200m and then a kick for the last 400m-- I finished in 59-60. I felt relaxed all the way up to the last 150 meters or so. At that point I was running hard.

I'm more of an 800m runner (1:54), and this is my first year of XC so I dont have any real PR's to go off of.

First was the workout on the track?

If the first 3 reps were so relaxed you shouldn't need 400m of rest nor should you stop at 4 when you are racing 8k.

The point is that 800 runners can do all sorts of crazy workouts if the reps are short or few and they have enough rest. When they try to run a XC race and have to rely only on the muscles they barely use at all in an 800, they learn that they can not train like 10k guys to run fast in XC.

If that seemed like a pretty chill workout bro, besides when you went 59-60, then that shows you are in good shape. And to the @ss who replied before me, just because its XC doesn't mean you never do a workout below 8k in distance. It sounds like you need to focus on getting your mind around the jump up to 8k.

I think you are about running where you should. I could see you going 27 flat but not much faster.

I think you've been running your races during your workouts. You should be doing these 1600m in 5:24-5:30 pace. You'll get in a good workout and you won't be trashed and worn out come race time. --- I just ran a 27:40 on a good 8K XC course and I'm 41. There's no way I could have run the workout times you just ran and still be ready to race. Slow down a bit... make sure you recover and you'll race a lot stronger.

ilikerunning wrote:

The first 3 reps were really easy and relaxed.

The last rep was controlled pace for the first 1200m and then a kick for the last 400m-- I finished in 59-60. I felt relaxed all the way up to the last 150 meters or so. At that point I was running hard.

I'm more of an 800m runner (1:54), and this is my first year of XC so I dont have any real PR's to go off of.

Well if you're mostly an 800 guy that probably means you are lacking mileage and can pull off good mile repeat workouts (like what you did) but can't put it together for an 8k. I stand by 27:30 as what you should be able to do.