Running Race Training 5K and 8K Training 8K (5 Mile) Training Plans 6- to 8-Week Training Schedules for Beginning and Intermediate Runners By Christine Luff, ACE-CPT Christine Luff, ACE-CPT LinkedIn Twitter Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on May 15, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by John Honerkamp Reviewed by John Honerkamp LinkedIn Twitter John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Print Verywell / Ryan Kelly Table of Contents View All Table of Contents Training Overview Beginner Schedule Advanced Beginner Schedule Intermediate Schedule These eight-week 8K training programs are designed for beginner or intermediate runners who want to run an 8K race. Since 8K is almost five miles (4.97 miles), these schedules also work for any runners training for a 5-mile race as well. If you've completed a 5K and want to potentially train up to a 10K, the 8K race may be the perfect in-between distance. Use these training program to get ready for race day. Training Overview The training schedules below give you an outline for your weekly workouts. You don't have to do your runs on specific days; however, you should try to avoid running two days in a row. It's better to take a rest day or do cross-training on the days in between runs. Cross-training can include any physical activity (other than running) that you enjoy, such as: BikingDancingWalkingSwimming Strength-training one to two times a week can also be beneficial. Consider also adding foam rolling and stretching recovery exercises to help your muscles adjust to the increase in training. Beginner Schedule This beginner runner program assumes that you can already run at least a mile. If you've never run before, you may want to start with a 5k race and train at a less aggressive pace over 8 weeks. If you want to track your pace during your training, try out our calculator. Start each run with a warm-up walk or slow jog for 5 to 10 minutes. Runs should be done at a conversational pace. Finish up with a cool-down walk or slow jog for 5 to 10 minutes. Week 1 Day 1: Run easy for 1 mile (1.6 K)Day 2: RestDay 3: Run easy for 1 mile (1.6 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 1.5 miles (2.4 K)Day 7: Rest or 30-minute walk Week 2 Day 1: Run easy for 1.5 miles (2.4 K)Day 2: RestDay 3: Run easy for 1 mile (1.6 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 1.5 miles (2.4 K)Day 7: Rest or 30-minute walk Week 3 Day 1: Run easy for 2 miles (3.2 K)Day 2: RestDay 3: Run easy for 1.5 miles (2.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 2 miles (3.2 K)Day 7: Rest or 30-minute walk Week 4 Day 1: Run easy for 2 miles (3.2 K)Day 2: RestDay 3: Run easy for 1.5 miles (2.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy 2.5 miles (4 K)Day 7: Rest or 30-minute walk Week 5 Day 1: Run easy for 3 miles (5 K)Day 2: RestDay 3: Run easy for 2 miles (3.2 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 3 miles (5 K)Day 7: Rest or 30-minutes walk Week 6 Day 1: Run easy for 3.5 miles (5.6 K)Day 2: RestDay 3: Run easy or 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 3.5 miles (5.6 K)Day 7: Rest or 30-minutes walk Week 7 Day 1: Run easy for 4 miles (6.4 K)Day 2: RestDay 3: Run easy for 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 4.5 miles (7.2 K)Day 7: Rest or 30-minutes walk Week 8 Day 1: Run 40 minDay 2: 30 minutes of cross-trainingDay 3: Run for 30 minutesDay 4: RestDay 5: Run for 30 minutesDay 6: RestDay 7: Race day For week 8, the week of your 8K (5-mile) run, take it a little easier so that you are well rested for the race. Advanced Beginner Schedule The program assumes that you can already run 2 miles. If it seems too difficult, opt instead for the beginner schedule. Week 1 Day 1: Run easy for 2 miles (3.2 K)Day 2: RestDay 3: Run easy for 1.5 miles (2.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 2 miles (3.2 K)Day 7: Rest or 30-minute walk Week 2 Day 1: Run easy for 2 miles (3.2 K)Day 2: RestDay 3: Run easy for 1.5 miles (2.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 2.5 miles (4 K)Day 7: Rest or 30-minute walk Week 3 Day 1: Run easy for 3 miles (5 K)Day 2: RestDay 3: Run easy for 2 miles (3.2 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 3 miles (5 K)Day 7: Rest or 30-minute walk Week 4 Day 1: Run easy for 3.5 miles (5.6 K)Day 2: RestDay 3: Run easy for 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 3.5 miles (5.6 K)Day 7: Rest or 30-minute walk Week 5 Day 1: Run easy for 4 miles (6.4 K)Day 2: RestDay 3: Run easy for 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 4 miles (6.4 K)Day 7: Rest or 30-minute walk Week 6 Day 1: Run easy for 4 miles (6.4 K)Day 2: RestDay 3: Run easy for 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 5 miles (7.2 K)Day 7: Rest or 30-minute walk Week 7 Day 1: Run easy for 4 miles (6.4 K)Day 2: RestDay 3: Run easy for 4 miles (6.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 5 miles (7.2 K)Day 7: Rest or 30-minute walk Week 8 Day 1: Run for 40 minutesDay 2: RestDay 3: 30 minutes of cross-trainingDay 4: RestDay 5: Run for 30 minutesDay 6: RestDay 7: Race day As an advanced beginner, you can put in a little more time for training during race week, but keep your runs under 40 minutes to avoid overtraining. This way, you won't be overly fatigued on race day. How to Know If You Are Overtraining Intermediate Schedule The intermediate 8K schedule incorporates a few additional runs into the training. These include: Tempo Runs (TR) Start your tempo run with 10 minutes easy running, then continue with 20 to 25 minutes running about ten seconds per mile slower than your 10K race pace. Finish with ten 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 to 25 minutes. 8K Interval Workouts Run your intervals workouts at your 8K race pace, with a two-minute easy-paced recovery in between each interval. Start and finish these workouts with one mile of easy running to warm up and cool down. 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. Long Runs (LR) Although you're not training for a long-distance event, long runs help you develop your stamina, which is important in 8K racing. Do your long runs at a comfortable, conversational pace. Make sure you're able to breathe easily and can talk in complete sentences. You can also do your easy runs (ER) at this effort. Week 1 Day 1: 40 minutes of CT (cross training) or restDay 2: 20-minute TR + 2 hill repeatsDay 3: 30 minutes of CT or restDay 4: Intervals: 4 minutes at 8K effort x 3Day 5: RestDay 6: 4-mile LRDay 7: 3-mile ER Week 2 Day 1: 40 minutes of CT or restDay 2: 20-minute TR + 3 hill repeatsDay 3: 25 minutes of CT or restDay 4: Intervals: 4 minutes @ 8K effort x 4Day 5: RestDay 6: 5-mile LRDay 7: 3-mile ER Week 3 Day 1: 40 minutes of CT or restDay 2: 20-minute TR + 3 hill repeatsDay 3: 30 minutes of CT or restDay 4: Intervals: 4 minutes @ 8K effort x 4Day 5: RestDay 6: 6-mile LRDay 7: 3-mile ER Week 4 Day 1: 40 minutes of CT or restDay 2: 20-minute TR + 3 hill repeatsDay 3: 30 minutes of CT or restDay 4: Intervals: 4 min @ 8K effort x 4Day 5: RestDay 6: 7-mile LRDay 7: 3-mile ER Week 5 Day 1: 40 minutes of CT or restDay 2: 25-minute TR + 3 hill repeatsDay 3: 30 minutes of CT or restDay 4: intervals: 4 minutes @ 8K effort x 3Day 5: RestDay 6: 5-mile LRDay 7: 3-mile ER Week 6 Day 1: 30 minutes of CTDay 2: RestDay 3: 20-minute TRDay 4: RestDay 5: 2- to 3-mile ERDay 6: RestDay 7: Race day On race week, take extra steps to eat optimally. On race day, eat about 2 hours prior to the race and choose foods that are familiar, high-energy, and easily digestible. A Word From Verywell With six to eight weeks to train for your 8K race, you'll have plenty of time to get race-ready. Take your time building up your stamina to make sure you don't overdo it or make common mistakes that could lead to injury. Pick the 8K training schedule that's right for you based on your current running level. Take an extra rest day if you notice any pain that lasts longer than a day or two. Most of all, feel proud knowing you've already won by putting in the time to prepare. All that's left is to enjoy your race—go get 'em. 8K Training Schedules for Advanced Runners 5 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Etxebarria N, Mujika I, Pyne DB. 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Int J Sport Nutr Exerc Metab. 2019;29(2):117-129. doi:10.1123/ijsnem.2019-0004 By Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit