2015 25 minute 8k

Update one my situation:

Finally back running after my Achilles injury, only about 2 miles a day right now. Not so sure about 25 minute 8k this season, but then again, I have come back from injuries to improve pretty quickly so it is still in the realm of possibility and after only a week of running 6:40 - 7:00 pace is still easy. The hardest part will be building up to an adequate amount of mileage by the time races start happening. I may very well build up through the season and wait to race until the winter but will need to talk to my coach about that. Best of luck to everyone.

xyz i see you found this thread too. i answered your question in the other one, but basically, we need way more info to try to help you out. we need a couple years worth of your background to give you any sort of accurate guess

cubism, at least youre back to running. hopefully you have been crosstraining. i regret not doing more XT in the last couple months.

i'll probably post about my whole week on sunday, but whatever

on tuesday i tried a fartlek, did about 5x200, 1000, 800, 400. didnt hit any splits, just ran pretty hard. really tough to get the legs turning over at all, i need to do more strides throughout the week

this week's gonna be about 40mi running, and probably 50 miles of cycling and one swim.

I was an undertrained high school runner who did about 40 mpw in xc (17:00 5k pr in HS) and 30 mpw in track (9:58 2 mile PR in HS). Then going into my first year of college i did about 35-45 mpw for training with no speed, just running. At school they bumped me up to 50 and then slowly to 70 where i ran a 26:22 early on in the season. That spring i ran a 15:47 in the 5k which showed me that the higher mileage was good for me. This summer i have done just base running and have built up to 75 mpw and I'm hoping for a big PR because of the summer base. Thoughts? More info?

well a 15:47 suggest something around 26:00 for 8k. i'd guess you'd be under that but who knows by how much.

make sure you're doing some long runs of at least 100min-120min

Absolutely. I'm at 14 miles for my weekly long runs. I'd like to be in the mid-high 25s.

Goal is also to run 25:30. Ran a 54:11 10 miler 2 weeks ago, so hoping I'm on track to make it happen. Only ran 15:25 5k in track, but the goal is becoming more realistic in my mind as training progresses, which feels great

DIIIRunna wrote:

Goal is also to run 25:30. Ran a 54:11 10 miler 2 weeks ago, so hoping I'm on track to make it happen. Only ran 15:25 5k in track, but the goal is becoming more realistic in my mind as training progresses, which feels great

54 for 10mi definitely suggests mid 25s or better. When I ran 25:48 I probably was in 54:30ish shape, but I couldn't have done that in July/August.

finished my week with a 13 mile LR on sunday to hit ~44mi for the week. the 13 hurt a lot, i just wanted 11mi but i got pressured into it.

felt pretty tired for my morning run today, but thats par for the course on a monday morning before 7am

bump

did a workout tuesday afternoon. second workout back but first of any utility. did it at an xc course at 5:30pm when it was still ~93 F. did 3x1mi with 4min rec then 1k. ran 5:34,31,30 the 3:36 on a tougher section of the course. not hilly but footing wasn't ideal, i'd say that the 5:30s were worth low 5:20s.

based on that i'd guess i'm in about 16:30 5k shape. i'll consider racing if i feel like i'm in 16:10 shape or better, so i'm not quite there. maybe 3 more weeks.

Ran 25:11 last year on a pretty flat course last fall and a 14:55 5k and 70 min half marathon this spring. Summer training's been going alright. Running about 60mpw. Hoping to break 25 consistently this fall...

jbjbjb wrote:

Ran 25:11 last year on a pretty flat course last fall and a 14:55 5k and 70 min half marathon this spring. Summer training's been going alright. Running about 60mpw. Hoping to break 25 consistently this fall...

sub 15 with a 70min half is really good. nothings stopping you from sub 25

last week:

M 6.5

T workout described in earlier post, 9mi

W 20mi bike ride

Th 7

F 10

Sa 4

Su 13.5

total 50.1

all paces 7:10-7:40 except for saturday which was 6:30s

goal for this week is to have another workout on tuesday with 55 mpw, 14mi LR

Stopped posting for a while because I thought people weren't very interested in the thread. Decided to post an update since the thread has become active again lately.

mileage:

60 (down week w/day off)

75

74

70

74

74.5

Got down to 74 miles @6:35 avg pace

Key workouts:

7/31 2 minutes on, 3 minutes off (8 times) 6.29 miles in 37:12

8/7 4.5miles on the track @5:26 pace (track)

8/14 3 minutes on, 2 minutes off (8 times) 10,500m @5:49 pace

8/21 8 mile tempo @5:38 pace (wet grass) (probably a little harder than tempo effort)

Just now seeing this thread for the first time, it seems like an awesome one to me, keep working at it. Good luck w/ your training.

Excellent post! Thanks all for sharing your training and experience, it is really useful for people who want to improve their times and run at that pace one day!

Cheers

Are you doing double training every week? I am considering to do a 6K in the morning and then 60' in the afternoon at easy pace once/twice a week to increase my weekly mileage.

browser wrote:

Are you doing double training every week? I am considering to do a 6K in the morning and then 60' in the afternoon at easy pace once/twice a week to increase my weekly mileage.

that's a good idea, and you can increase that to doing doubles 2-3 days per week with an 8km morning jog

i usually do 6-8km morning jogs a couple times per week when i'm doing 120km/week or more

I usually double once per week but that may eventually become twice a week soon.

Here's last weeks training:

M 9.3

T 6.5

W 12.2

TH 8.25 am, 4.5 pm

F 2up, 2cd, 8mi tempo

S 6

S 15.5

usually Tuesday and Thursday are switched but that's the general structure I've had the last 3-4 weeks.

Week highlights:

-1 double

-medium long run (12.5)

-long run

-workout:

2x3miles w/4:00 jog in between on a relatively flat xc course

5:38-5:33-5:30, jog 5:23-5:18-5:07

Felt pretty controlled until the last mile

May be racing a 5k this coming weekend. It's gonna be a hot one and it's a moderately difficult course, so may just shoot for a sub 16 5k.

M 6 easy

T 10 w/5km tempo intervals

W off

Th 6.5 easy, 16mi bike

F 9.5 w/ 4x600,6x hills

Sa 8 recovery

Su 15 easy, slow

tot 55.2 (last week was 50)

got my milege goal, plus the 15 today so i'm happy. did 2 workouts this week so i was extra tired today, decided to just jog the LR at 7:45 pace. nearly 2 hr run, i'll take it!

tues: 5x(900m hard, 100m easy) ran 18:05ish for 5k. technically my fastest 5k since may

friday: 4x600m xc loops, hard effort, probably effort of 3k pace. followed with 6x ~100m hill sprints. need to do more hill sprints, i think they can get my speed/power back pretty quickly

The 8 mile tempo @5:38 is impressive.

I'll go out on a limb and predict a 25:1X @Notre Dame on 10/2. I'd go sub 25, but Notre Dame is deceptively slow. Even though it's flat, it's narrow and crowded. You've got to get out before the first turn or else.

Also, the grass is spongy. You get no rebound. Pray that they don't get rain for 2 weeks prior to the meet.

The good news is that you'll have plenty of competition that could pull you to a fast time.

My son's running at that meet, too. He's looking to break 25 as well.

Good luck!