The 8-kilometer distance presents a significant test of aerobic endurance and racing strategy. This race requires sophisticated pacing and tactical execution. Athletes must effectively balance pace judgment with sustained aerobic running. Training combines extensive base building with specific race-pace work, emphasizing maintenance of form through varying terrain.
Training Plan for the Average Woman - A 8k (8km) Run
A female runner needs 12-14 weeks of specific training. Program includes 5-6 weekly sessions combining endurance runs with targeted speedwork. Training emphasizes progressive mileage buildup while maintaining strength and form.
Recovery Guide for the Average Woman - A 8k (8km) Run
A female runner needs 36-48 hours for good recovery. She should drink 1L of water and have a balanced meal focusing on iron-rich foods within 30 minutes. Her cool-down should include hip mobility work and gentle stretching. The next day can include light movement, but intense exercise should wait. Special attention to calcium intake helps support recovery. Sleep quality is essential during this time.