8 Km Run

Hello,

This previous Sunday I ran an 8km run. Surprisingly I finished! And even more surprising - I wasn't that tired.  I am a normal runner, leaning more into the "below average" category. So how did I do it? My time wasn't mind blowing, I don't even remember it. It was below an hour, but not a shocking 30 minutes like my teammate.

I am in the cross country club in my school. We train on Tuesday, Thursday, Friday and Saturday. Only four days a week. I am sure that everyone can fit in four days of running. Make sure that one day focuses on hills. This is a very important skill to have during a race, because hills in where most people make it or break it. One day should also be a long, but relaxed run. Just go out for an hour and see how far you can get! Another day should be dedicated to speed work and plyometrics, and the last day should be a combination. Go on a thirty minute run, then do some quick drills which would include hills and speedwork, and end up with core.

I can not stress the importance of core!!! With a great core, running will come with more ease.

So now it is race day, what do you do? Well I suggest running with a buddy that is at and equal level. If you do not have a partner than pick an older runner, one that has white hair and wrinkles, to run with. 

No I am not crazy for telling you to run with a 55 year old. They have experience, and they are fit. They know what pace to run at, and usually its a good solid pace. They know when to pick it up and when to slow down and conserve energy. So seriously think about it!