Best way to run 8 km in 34 minutes?

I run track and have done for 14-15 years.

You're looking at 10 mile an hour for around 6 miles, which in effect isn't too hard to build up too with the right program.

You'll want to give yourself perhaps six weeks, with the last day of those six weeks being the run date.

Alternate sprinting over 400-500 metre distances with jogging for shortish runs, say 2km at first, building to 3 and then 4km as your endurance builds. This will increase your general running speed as well as recovery rates.

You'll want to also do double the distance you're running twice a week, 16km and look to push yourself as fast as you can do it without having to stop and walk. Start at 10km an hour if you have to, then move to 12km an hour. Running further than you need to run will allow you to boost up the energy at the longer distance, meaning you can push faster over shorter distances.

Once every two weeks, run the 8km distance. You'll want a well mapped out run with some landmarks to know exactly where you are distance wise. I use an ipod with a pre-built running mix, with songs that boost me at lag points (for me, I lag after 22-25 minutes and need something like Rammstein to pump me through that stage until I get into my more established rhythym) as well as allow you to time where you're at when you hit the various landmarks.

If you've got guys who can run the distance in the time you want, get them to run with you and be your pacers, so you push yourself to keep with them.

Do some leg work, don't worry too much about the calves, more so the hamstrings and the quadriceps. Stretch as much as you can, get those limbs nice and flexible.

Don't forget to have rest days, and leading into the day you run the distance for "real" - i.e the time trial, you'll want three or so days off before you get into it, to push yourself nice and hard.

8km is really easy to run at a good clip, I run marathons in just under 2:45, which translates to 15-16km an hour.

 

.............Good stuff. A 2:45:00 mary??? :yikes

What program do you use, if you use one? Last time out, I used the Higdon Plan, intermediate II, but swapped out their easy Thursday with speedwork. Between that and finding a running partner for Sunday long runs (who was just a shade faster than me, which really helped, as you allude to here) I sliced over 17 minutes off my last marathon time.

My training partner does the Pfitzinger plan, and I've been mulling over that one for my next, as I think I should add more mileage next time out. I think she topped out at 60 mpw, whereas my Higdon plan topped out at 50.

 

quality post

 

Quality.thumbsup

 

I went through University on a track scholarship and had access to some really good coaches, one of whom had done quite a bit of work with Bill Bowerman so I borrow from his philosophies.

I run five to seven days a week, look to get through 40 to 60 miles and only really take time off around the Christmas period, so I'm pretty much always in good running shape and only have to give myself a month before a race to get into race pace over longer distances with hills and altitude to give me speed/endurance.

Way I approach my running is to break it down into percentages at a particular running pace

50% of weekly miles at an easy pace, basically 65-80% of my max heart rate while running

25% at marathon pace, if the target is breaking 3 hours, roughly six and a half minute miles., usually 75-90% max heart rate

10% at three to five mile pace, anywhere from 80-92% max heart rate

10% at 400-800m pace, usually 90-100% max heart rate

Then 5% at flat out sprinting pace.

I interval it all up, so I'll do say flat out sprints over 200 to 400m and then taper off into an easy pace for a mile, active recovery, then I kick into marathon pace.

I have set runs, with different strategies for each run, I always try to do a complete 8-10 mile run a week at marathon pace as well, as it's a good indicator.

I also love running hilly areas, makes the flat runs seem so easy afterwards.

With a month lead in to a race, I'll increase the mileage I do at marathon pace to 40, maybe even 50% of my weekly miles and take it out of my easy runs, then a week to go, I'll cut right back to easy pace only, perhaps look to do a ten to fifteen mile run early in the week and take 3-6 days off before the race.

 

it's my first time running and planning to target a continuous 5km without slowing down or walking. i realized that my problem is not in my stamina but in my foot and thighs after i reached 2~3 km of running thus forcing me to walk to have them recuperate. are there any methods were i can lessen the strain on my foot and thighs so that i can run farther? do i need some form of exercise for my lower body so that i can toughen them up?