8K Training Plan Using Hal Higdon 8K

February 02, 2022 Post a Comment

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I recently gave upwardly my gym membership. All of my running in 2017, therefore, will be outdoors. I am purchasing new running shoes, which I'thou sure volition help with some of the knee joint pain I was feeling postpartum. I have struggled with hip and IT ring pain in the past when running (by and large with longer distances) so cross-grooming volition exist vital for me as part of my 8K training program.

8K Training Plan

The 8K Distance

Practise you know what is going to be great nigh running the 8K race as office of the Cleveland Marathon series? Information technology will be an automatic PR for me! An 8K is 4.97 miles so roughly a v-Mile race.

In full disclosure, I accept run 5-Milers such every bit Bay Days and Celebrate Westlake. My five-Mile PR is 55:39, set in March 2012. I am using that fourth dimension as a goal for this race.

Related web log posts:
• 10-Miler Grooming Plan for Running a Race
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• Half Marathon Training

I decided to use Hal Higdon's Novice Programme for the 8K as a starting point for my grooming plan which is the Hal Higdon 8K. Then I inserted the other types of workouts I would practice for cross preparation.

This included exercises such as yoga, boot camp and at home workouts such as PiYO or P90X. I also had to customize the program to fit my weekly schedule.

Hal Higdon 8K

(click the image to enlarge or download)

8K Training Suggestions

In addition to my training runs all being outdoors, they will be solo. I have to work around our child intendance and piece of work schedules. I practice not have a jogging stroller and for personal reasons exercise not intend to purchase one.

The hardest part of planning my preparation is figuring out when to run my long runs – which accept the most fourth dimension – particularly for me, as a slower-paced runner. Right now I am going to plan those for Saturdays.

If for any reason this isn't working well I can revisit my 8K preparation plan and conform before race day. The weather also may pose a challenge. Once more, considering all of my runs volition be outdoors if it's a torrential downpour I may have to swap days or the time of mean solar day I will be running.

The simply other item of note on my 8K training plan is that I am following a low-mileage program. As I mentioned a few weeks ago when I wrote about my running journeying, I have never been a high-mileage runner. It will, therefore, exist crucial that I do not skip any training runs.

Week past Calendar week Training

My plan started with 3 weeks where I would run iii times a calendar week (one mile each). Three other days a calendar week I am doing cantankerous-training or yoga. I take one rest 24-hour interval per calendar week on Lord's day.

I was happy to run my offset mile without stopping at all, so far the Hal Higdon 8K is going great.

Week 1:
1 mile / unknown
one mile / 12:06
1 mile / xix:59 –> GPS satellites ho-hum!

Week 2:
ane mile / 12:35
1 mile / 13:54
1 mile / 13:38

Calendar week 3:
1 mile / 12:14
one mile / 11:37
Sick

Those are the times recorded by my Garmin Forerunner x GPS Watch during my runs. Unfortunately I had to skip ane run and two days of cross grooming last week due to being sick.

I hope this doesn't set me back also far with my training. Exterior of beingness sick the but other struggle I have had has been with strength training. I'grand supposed to do some blazon of forcefulness training once a week afterwards my run.

I'm finding it easy to get out and run but one time I am done I just want to be done and not do additional exercises, such equally push ups or crunches.

8K Grooming Program

I probably just demand to push through and do the work. Working out vi days a week is much more than I have been in recent months so I'thou not going to beat myself up too much. This week my runs will increment to 1.five miles each.

A lot of runners have been commenting on the atmospheric condition lately. We've had some wonderful 60-caste days here in Cleveland. This is admittedly unheard of in February. So we got pummeled with snow again.

The tricky function for anyone local grooming for the Cleveland Marathon, or any of the distances, is that you take to grin and deport the Cleveland weather – mild or non. I accept one rest twenty-four hours per week on Sunday.

Three days a calendar week I cross-train or practice yoga. The other 3 days I run. Every bit I mentioned two weeks ago, I was sick recently and unfortunately, that had an touch to my 8K training.

Calendar week iv:
Ill
Ill
Sick <— I actually had hoped to run this mean solar day merely I was even so feeling horrible.

Week v:
1.5 mile / 13:00, 6:18
1 mile / 12:xiv
ane.5 mile / 12:32, half dozen:xviii

Those are the times recorded by my Garmin Forerunner 10 GPS Watch during my runs. I've been having issues lately with my GPS spotter delaying in connecting to satellites.

It has been taking at least 0.25 mile before it connects. Does anyone else accept this result? Sometimes I effort to walk to warm upward just if it's really cold out or I'm pressed for time I would much rather begin my run the moment I head outside.

I have one-mile routes that I know and tin run but I am enjoying using the running scout to runway my pace. This will give me a better idea of my projected stop time on race day.

Hal Higdon 8K

As I mentioned in my last update that I was struggling a bit with the strength training component of my grooming schedule. I wish I had comeback to report in this area, but again with being sick, I was just surviving and trying to become the miles in.

Hopefully I'll figure that component out before long, especially considering race day is exactly 2 months from today! Weather-wise it's still all over the board. This calendar week nosotros are looking at several days with loftier temperatures in the 50s and 60s and then one day with a high in the 20s.

Regardless of what Female parent Nature brings, I'm still sticking to my original plan which was to exercise all of my grooming runs outside – rain or shine. The Hal Higdon 8K is going well for me.

8K Preparation Guide

In Summary

Lastly, for some advice from the trenches, check out Christine's blog (I'd Rather be Sweating) this week. She is sharing preparation and race day tips from fellow Cleveland Marathon Ambassadors.