There is a fast, exciting race coming up in November, the Outback Steakhouse 8K (formerly the Corridor Classic 8K). Most runners are familiar with training for and racing 5Ks and 10Ks. Runners frequently ask how they should train for the 8K and whether they should even bother since there are so few races at that distance. My answer is, "it depends." If you want to maximize your results, then you should do some specific training. However, if you just want to have fun, then do not change what you are already doing.

8K training is much more like 10K training than 5K training. In training for the 5K, runners need to do a lot of shorter, faster training. 5Ks should be run significantly above anaerobic threshold so there is a lot of value to doing 400 meter, 200 meter, and 100 meter repeats with lots of rest to train the body to being used to having excess lactic acid. These kinds of workouts are not particularly transferable to the 8K distance.

I would recommend only slight variations from 10K training when focusing on the 8K. First, the part of the training that should be identical are the weekly long runs of ten to twelve miles and the weekly mileage, much of which involves easy recovery days at sixty to seventy percent effort. However, the difference will be in the speed sessions. Keep in mind that an ideal race is one that is run at an even pace and where, at the end, you have nothing left in your fuel tank. If you only go out at 10K pace, you will have 2K worth of fuel left in the tank. Of course, if you go out at 5K pace, you will be out of fuel with 3K to go.

First, mile repeats need to be run three to five seconds per mile faster than you do when training for the 10K because your 8K race should be three to five seconds faster than 10K race pace. If you use your heart monitor for your mile repeats, I suggest making sure that you are running at the high end of eighty to eighty-five percent range or even bumping it up to eighty-six to eighty-seven percent. The point is that you need to train your body to run ever so slightly faster than you do in the 10K. Second, consider doing 1200 meter repeats instead of 800 meters at your current 5K pace. This will help you learn to sustain the pace needed to be successful in the 8K.

Finally, you need to do a couple of speed sessions at predicted 8K race pace. The following are very taxing and the next day should be a day off or a very easy day. Warm up and then do the following: Run 1000 meters at predicted pace, jog for two minutes, then run 3000 meters at predicted pace, jog four minutes, run 3000 meters at predicted pace, jog for four minutes, and then run 1000 meters at predicted pace. By the time you have completed this workout, you will have covered the 8K distance at race pace. These workouts should help you develop the precise feeling and level of effort needed to race the 8K successfully. These workouts should be done on alternate weeks with the last one at least one week before the race to allow for sufficient recovery before the race.