Can you train for an 8k in 30 days?

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Thu, 28/01/2010 - 00:46
DeeP
User offline. Last seen 18 weeks 22 hours ago. Offline
Joined: 28/01/2010
Posts: 3

Hi,
Am relatively fit and run a few km a couple of times a week.  Is it possible to complete an 8k at the end of February??
Appreciate any feedback
 

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Thu, 28/01/2010 - 02:50
#1
BL (not verified)

If you are running a few km a week already you will easily tackle an 8k at the end of Feb. Try and do maybe 3 runs each week. If you find it difficult to know what distance you are covering maybe try running for a certain number of minutes each session: go for a 10-15 min light jog Thursday, Friday or Saturday and then start the following guide Monday:

Feb 1st-7th
Monday 15 mins easy run
Wednesday 15 mins easy run
Fri/Sat 20 mins pushing a little harder

Feb 8th-14th
Monday 20 mins steady
Wednesday 20 mins steady
Fri/Sat 25 mins pushing a little harder

Feb 15th-21nd
Monday 25 mins steady
Wednesday 25 mins steady
Fri/Sat 30 mins pushing hard like in a race

Feb 22nd-28th
Monday 30 mins steady
Wednesday 35 mins race pace
Weekend of race.... give it your all.

Keep a little diary of your running and you will see your fitness and confidence grow from each run. Make sure you are eating well and hydrated. Introducing some core work maybe on your non-running days would be a good habit for you. Core work will strengthen and stabilise your torso and pelvis reducing potential injuries and will improve strength and agility.
Best of Luck
BL

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