8K or 5 Mile Training Schedule for Advanced Runners

This six-week 8K training program is designed for advanced runners who want to run a successful 8K race (4.97 miles). This schedule also works for any advanced runner training for a 5-mile race. The program assumes that you can already run at least 6 miles. If this schedule seems too difficult for you, try this 8K or 5 Mile Intermediate Schedule.

Training Schedule Notes

Cross-training: Cross-training gives you a mental and physical break from running, while still building your fitness. Cross-training can be walking, biking, dancing, swimming, or any other activity (other than running) that you enjoy. It's also a good idea to include some strength training to improve your performance and help avoid injuries.

Hill repeats (HR): For your hill repeats, pick a hill about 200 to 400 meters long that isn't too steep. Try to run up at your 8K (5-mile) race effort. Recover down the hill at an easy pace.

Rest days: On rest days, you can take a complete rest day or do some easy cross-training (CT).

Tempo runs (TR): Start your tempo run with 10 minutes easy running, then continue with 20-25 minutes running about 10 seconds per mile slower than your 10K race pace, and finish with 10 minutes cooling down. If you're not sure what your 10K race pace is, run at a "comfortably hard" pace that you can maintain for 20-25 minutes.

8K Interval workouts: Run your intervals workouts at an 8K to 5K race pace, with a two-minute easy-paced recovery in between each interval. You should start and finish these workouts with one mile of easy running to warm up and cool down.

Long runs (LR): Long runs are simply your longest run of the week. An advanced runner may run 6-10 miles for their long run if they are training for an 8K race. Although you're not training for a long-distance event, long runs help you develop your stamina. Do your long runs at a comfortable, conversational pace. Make sure you’re able to breathe easily and can talk in complete sentences. You should also do your easy runs (ER) at this effort.

6-Week Advanced 8K or 5 Mile Schedule

Week 1

Day 1: 45 min CT or Rest
Day 2: 20 min TR + 3 hill repeats
Day 3: 40 min CT
Day 4: 4 min @ 8K effort x 3
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles ER

Week 2

Day 1: 45 min CT or Rest
Day 2: 20 min TR + 4 hill repeats
Day 3: 40 min CT
Day 4: 4 min @ 8K effort x 4
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER

Week 3

Day 1: 45 min CT or Rest
Day 2: 20 min TR + 5 hill repeats
Day 3: 40 min CT
Day 4: 4 min @ 5K effort x 5
Day 5: Rest
Day 6: 8 miles LR
Day 7: 3 miles ER

Week 4

Day 1: 45 min CT or Rest
Day 2: 25 min TR + 6 hill repeats
Day 3: 40 min CT
Day 4: 4 min @ 5K effort x 5
Day 5: Rest
Day 6: 9 miles LR
Day 7: 3 miles ER

Week 5

Day 1: 40 min CT or Rest
Day 2: 20 min TR + 2 hill repeats
Day 3: 30 min CT
Day 4: 4 min @ 5K effort x 4
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles ER

Week 6

Day 1: 30 min CT
Day 2: Rest
Day 3: 20 min TR
Day 4: Rest
Day 5: 2-3 miles ER
Day 6: Rest
Day 7: 8K or 5-Mile Race