guys, currently i'm following a training plan and i need to do speedwork (8x400m, 9x400m and so on in 5k pace). i don't really understand how should i carry out this workout. do i need to run 400m, rest, and run again? or just run 8x400m (3.2km) non-stop?

i see. for example, run 400m at fast pace, then run like 200m slow pace for recovery then do the next rep. correct?

I have a dead serious question here. I do run 8km each session for 3 times a week, on and off for 2 years now, my pace has always been 7-8km/h. My question is how can I achieve 20km? My best distance is 13km.

hi guys, this is my plan for SCKLM - HM

2:30am - wake up (500~800ml water)
3:00am - Breakfast (banana, coffee, 2 x toast with peanut butter)
3:30am - Toilet and leave to MRT (one  can of isotonic drink)
4:30am - Reach dataran medeka, take one enegry bar with water (go toilet)
5:00am - warmup and 100~200ml water

Gel @ 7km, 13km, 18km

How do sifu here think??
am i eating too much or drinking too much??
is there any toilet during the race and toilet at dataran medeka?

Thank you.

Anyone mind to share how to do speed run training? I usually run at pace 6min - 6:40min / km

Hi all sifu here, I just recently started on running. I could constantly hit 5k everytime I run, on average 6.30pace for the past month. But in my mind I could run even further, on the 5th km I dont even feel tired or out of breath, just that the pain on my leg muscles (mainly the joints, calf, foot and ankle sometime) caused me to stop. So is this so called endurance? If so how could I build the endurance so that I can run longer?

Hi wanna ask sifuss here,

I have been running for around 4 months plus now.From start i run around 3km per run and now i increase till 6-7km per run ( already 1 month plus) but i still not able to
like keep running non stop till 6km. Everytime I run ,I run like 1km then stop and walk and continue like that till 6-7km . From stamina wise actually i do not really feel very tired but  sometime is my leg a bit more tiring and more important factor keep me stop from running is my mental strength. everytime i run pass 1km or some landmark i set then i will stop to rest although i actually i still can run. how can every sifu here keep running nonstop ? any tips?

thanks.