8k training advice

[Lullabee]

I've set my sights on a local 8k race and I'm hoping to run the whole thing! I ran a 5K in December but all my longer races have been run/walk. I found a hal higdon plan http://www.halhigdon.com/8K/8knovsch.htm but it seems to be more "just do it" than the run/walk approach I'm used to.. Any advice?

 

[FireDancer]

Did you use a plan to train for your 5K? If so see if the same people or website has a 10K plan. You can look at the difference in weekly miles between the 5K and 10K plans (including the long runs) and adjust them down slightly to make up for the shorter race.

 

[jmasgat]

Give it a try, and if you need to take walk breaks, then take them. In his plan instructions, he does say that if you are used to walking, then just add some breaks in.
But since you already have done a 5k, you will probably be fine. Your plan doesn't have a run longer than 3 miles until week 4, so you'll have some running base. And you're adding that extra mileage slowly, which is good. Also, remember that your long runs are at a slower training pace.

Good luck....I bet you can do this.

Maura

 

[Lullabee]

Did you use a plan to train for your 5K? If so see if the same people or website has a 10K plan. You can look at the difference in weekly miles between the 5K and 10K plans (including the long runs) and adjust them down slightly to make up for the shorter race.

Never been able to stick with a training plan. After failing at the C25K a few times I pretty much wing it.. For my last half in april I was doing 4min run/2 min walk for my long runs and a few 2.5 mile outings all running each week. Trying to increase the distance I can run without a walk break and its seeming to be more mental than physical barriers at this point.

Give it a try, and if you need to take walk breaks, then take them. In his plan instructions, he does say that if you are used to walking, then just add some breaks in.
But since you already have done a 5k, you will probably be fine. Your plan doesn't have a run longer than 3 miles until week 4, so you'll have some running base. And you're adding that extra mileage slowly, which is good. Also, remember that your long runs are at a slower training pace.

Good luck....I bet you can do this.

Maura

Thanks! Counting back from my race I had to dive right in to week three. My options for pace are slowish or slowish with walk breaks so there isn't much rom for slowing the pace, but I'm on track so far!

 

[J3nn78]

I would just do it. If you really want to skip the walk breaks then just simply skip them. Start by skipping every other one. Or if that is too much, start by walking for just 30 seconds.

I use run walk on most runs over 5 miles, but sometimes still just run it straight. When I do run:walk, I run for 5 and have a 30 second walk break.

To be honest, my time is faster with the walk breaks. I usually only run 5ks, with no walk breaks, but I decided to try walk breaks in there on my last one, and I had a PR. I felt a little silly while I was doing it, but I really felt stronger longer, and that was only on a 5k.

 

[johde]

To be honest, my time is faster with the walk breaks. I usually only run 5ks, with no walk breaks, but I decided to try walk breaks in there on my last one, and I had a PR. I felt a little silly while I was doing it, but I really felt stronger longer, and that was only on a 5k.

I know I'm still faster with walk breaks. That being said, being able to run even moderate distances is fairly new to me. Taking that even further, I still tend to be quicker overall with shorter intervals. I did my last half marathon approximately run 1:00/walk 1:00. I've been doing more agressive intervals once a week and over long distances I'm slower. For example on my speedwork days I do almost run 3:00/walk 2:00 (run 400m/walk 200m) or run 6:00/walk 4:00 (run 800m/walk 400m). On my speedwork days, my running is slower than for 1:00 and my walking is slower for recovery. But, being able to run at that slower speed for a longer period of time has improved my 1:00 running speed.