i’m running at about 8.5 min miles at the mo. i know some will say trawl and use the search but i haven’t got the time. so if you wish to tell me off, take it that i have accepted the slapped wrist or do it in a pm and please don’t clog the thread with telling me again. i start my run and any increase in speed is included in the run. on days im not running i either do local muscle circuit trg free weights (3 sets max, 10-12 reps) and swimming (i swim minimum of 3 times a week doing 500m to 1km a session)) 8 miles is very much an endurance event. i’d recommend you schedule some runs (at least one per week) in the 8 – 11 mile range, and another one of 5-6 miles both at 9.30 minutes per mile. you should work on the ‘speed side’ of things with some long interval-type training. perhaps do 800m repeats at a around 7.50 minute miles.. with a couple of minutes slow jog in between. also, doing some interval hill work would be good… to prepare for the undulations.
i’ll let you google to find the best way to define that. the idea is to train different aspects of your physiology separately, bring these together on race day and get the best of both worlds. sorry if i’ve told you things you already know… but that’s my opinion of (roughly) what you should do. don’t worry about if you feel that i may know stuff…the reason i posted on here is to get a lot of info from proper runners who do training in a focused way…that isn’t always the way fitness training is looked at in the military!! i do know i need to up my mileage and go over the 8 at a slower rate and shorter than 8 at a faster pace. reading again… i’m not sure the 7.50 pace for the 800m intervals is quite fast enough. give it a go, and see if you’re able to maintain the speed in that final repetition. if it’s too easy, then try upping the pace a bit next week and go again. i did quite enjoy doing this (as im a freak!!). run your hard ones fast (the hill repeat and speed) and run the rest slow, except the saturday one which should be ran at race pace.
tomorrow i’m planning to run 12km, as my longest run to date. i read that to ignore it. i tried it a few times: running at 70% of mhr, my speed was around the 15:00 min/mile mark. get good shoes. if you are talking about running a 12k as fast as possible (as opposed to just surviving it regardless of the time), then training time will be 6 weeks. also, doing some interval hill work would be good to prepare for the, What is a good 12km time site:www.reddit.com&prmd=sniv, average 10k time by age chart, beginner running pace per km, beginner running pace per km, how long to run 10k beginner. u’ Average time Most runners who are reasonably fit and clock about 15 to 30 miles per week can expect to finish a 10K race in 50 to 70 minutes. More advanced runners will usually finish in about 43 to 50 minutes.Aug 26, 2019
5k, 5 mile, 10k, 10 mile, half marathon, and marathon times for paces from 5:00 through 15:59 per average seasoned runner can should get sub 60 for 10km. if you saying top 10 timing for 12km should good beginnings. most 10k runners are not beginners to racing. with the advent of the “couch to 5k”, pace calculator, 12km run, average time to run a km, 10k time chart, 10k pace
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