sub 28:00

I need to know your current mileage and how long you've been running that mileage. You have a lot more speed than strength. My guess is more mileage, more steady state medium distance runs (6-10mi), more lactic threshold workouts/tempos, and more 5k-10k pace workouts.

I didnt run much over the summer since i was working, but ive been building up. Right now im around 35 a week but this week i should be closer to 40. Ive only done like 2 workouts. So far ive been doing mainly medium runs 5-7 miles with a long run early in the week 8-10. But im increasing as the season progresses.

Ive been doing thissince early september

Is this suppose to bring up some mriacle ad

paul mallary wrote:

I didnt run much over the summer since i was working, but ive been building up. .

Well, forget it.

You didn't run all summer and now you want to go sub 28 for 8k.

Run for 52 weeks and then come back and ask the question.

paul mallary wrote:

I didnt run much over the summer since i was working, but ive been building up. Right now im around 35 a week but this week i should be closer to 40. Ive only done like 2 workouts. So far ive been doing mainly medium runs 5-7 miles with a long run early in the week 8-10. But im increasing as the season progresses.

Listen, I don't really want to be a jerk but not running over the summer and then running 35 miles a week is a joke. If you took running more seriously you could run well below 17:00 and below 27:00. If you don't work at it, you'll never get there. That's not a bad thing either, some people just don't want to. I doubt that you'll get below 28:00 this season because you have no base. If you ran a lot more year round you'd be shocked by your improvement.

I respect your thoughts but i know what i can do and ill share a photo when i do go under 28:00. But i was really looking for help not criticism

paul mallary wrote:

I respect your thoughts but i know what i can do and ill share a photo when i do go under 28:00. But i was really looking for help not criticism

Here's a participation trophy 🏆

So does anyone have some traning advice for me. I didnt do a ton of training but i did run a bit over summer. Im just really getting back into it. Im starting to get into good shape i was just wondering of anyone had some tips

paul mallary wrote:

So does anyone have some traning advice for me. I didnt do a ton of training but i did run a bit over summer. Im just really getting back into it. Im starting to get into good shape i was just wondering of anyone had some tips

Yes. Run more. I know it sounds simple but that's what you need to do. This is running and unfortunately there aren't many shortcuts.

I looked you up. You're a youngster and I'm in a good mood today, so I'll help you out.

First, there are no shortcuts. It's October 12th, you didn't put in the work this summer, and you are over 2 minutes away from your goal. It isn't going to happen this cross country season. So take this lesson to heart and put in good consistent training and this time next year, you might be looking at sub 27:00 or faster.

Second, your performances are dropping off huge the farther you go after 1600m because you do not run enough and likely do not pace your runs in a way that will give you the aerobic background to run faster. That is a simple fix; run more. This week you are going to hit 40? Good, that is a start. You should continue up to 50ish this cross country season and don't bother pulling back your mileage to try to "peak" at the end of the season because you didn't bother putting in enough volume early on for that to be necessary. If you continue to build your mileage throughout the rest of this season, you are going to have some marginal improvements with what is left.

After this season you should give actual base training through the winter a try. Shoot for around 60 miles a week. I think that you have the foot speed that you can get your 5k time down to the low 16s this track season if you actually put in the work.

Third, you should run the paces that your coach tells you to for your hard days right now and on your easy days you should be running really easy. In races, you have no business going out faster than 5:30 the first mile. 28:00 is 5:36 per 1600 and you barely have the strength to run a 5k at that pace, let alone an 8k. You are going to have to race with your head to compensate for your lack of training.

Fourth, do not come on LetsRun and ask us for training advice and expect not to get criticized. The only people who ask training questions on here are people who have no idea wtf they are doing. So take this advice, put in the work, and don't come back here unless you are coming to inform us that you ran more, ran smarter, and achieved your goals.

Thank you i appreciate the advice.

paul mallary wrote:

I respect your thoughts but i know what i can do and ill share a photo when i do go under 28:00. But i was really looking for help not criticism

I'm not sure if you missed the part where I said that you would run a lot faster if you actually ran more and worked hard. I don't think you should be so sensitive. You're asking for help and if you don't like the answers you're getting, that's your problem. Don't be such a baby. This is let's run so it's high time you grew a pair. You're not gonna break 28:00 this season. If you wanna be good next season you should start training for it now.

paul mallary wrote:

Hey guys im trying to break 28:00 in the 8k this season. I ran 30:38 on a very tough course coming off of a cold. My prs are 2:07 800, 4:39 1600 and 17:13 5k. Mileage? Strength training? Howbfast to do workouts?

If you ran on that awful university of Delaware course then that probably equates to around 28:45-29:15 on a flat easy course.

Sorry i didnt mean it for you i meant if for the guy after you that basically said youre a joke

Yeah were running regionals in lehigh in about a week and a half thats where im going for sub 28:00

trackbot! vdot 28:00 8km

trackbot! vdot 28:00 8000m

VDOT for 28:00 8km: 59.9

Equivalent race times based on VDOT:

Marathon: 02:43:36

Half marathon: 01:18:15

15K: 00:54:22

10K: 00:35:24

5K: 00:17:04

3Mi: 00:16:26

2Mi: 00:10:38

3200m: 00:10:34

3K: 00:09:51

1Mi: 00:04:58

1600m: 00:04:56

1500m: 00:04:36

VDOT for 28:00 8.0km: 59.9

Equivalent race times based on VDOT:

Marathon: 02:43:36

Half marathon: 01:18:15

15K: 00:54:22

10K: 00:35:24

5K: 00:17:04

3Mi: 00:16:26

2Mi: 00:10:38

3200m: 00:10:34

3K: 00:09:51

1Mi: 00:04:58

1600m: 00:04:56

1500m: 00:04:36

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