how to train for 8km road race

[weatherley85]

hi, can i have a workout programme from some experienced at the 5 mile road run.
cheers

[swanso5]

here's a template for running 3 miles in 18mins but you will need to alter distance and pace...if you pretty fit already start at walk or jogging for rest intervals...maybe increase distance to 600m and pace starting at 110secs and then 130secs

Run 3 Miles in 18mins
•Run 400m divided inially by rest intervals then walking intervals then jogging intervals then working up to full 3 mile run…3 miles is approximately equal to 12 x 400m…week 1 – 6 x 400 @ 75sec pace with 60sec rest…2 – 8 x 400 @ 75 with 60…3 – 12 x 400 @ 75 with 60…4 – test 3 miles…5 – 6 x 400 @ 75 with 60 walk…6 - 8 x 400 @ 75 with 60 walk…7 – 12 x 400 @ 75 with 60 walk…8 – test 3 miles…9 – 8 x 400 @ 90 with 45 slow jog…10 – 12 x 400 @ 90 with 45 slow jog…11- 12 x 400 @ 90 with 30 slow jog…12 – test 3 miles…13 – 8 x 400 @ 90 with 30 walk…14 – 12 x 400 @ 90 with 15 jog…15 – 14 x 400 @ 90 with 15 walk…16 – rest all week and test 3 miles

I haven't actually done this but you can clearly see the progression...this would be your hard session for the week with some other mixed distance and intensity runs...i re-did the math for the new parameters but it could be wrong so if you can see how it's calculated try to yourself...if you can't get back to me

[weatherley85]

hi ,
Ive changed the 400 meters to 800 meters and the 3 mile run to the 5 mile run

cheers.

[swanso5]

60sec rest is just standard rest
60 walk is a 60sec walking rest
60 jog is a 60sec jogging rest etc
If you think those numbers will work then go with them