Couch to 8K Beginner to Finish Program (Adjustments for 10K included)

Average Weekly Training Hours 02:08
Training Load By Week
Average Weekly Training Hours 02:08
Training Load By Week

I'm Coach Kelly and I designed this program for beginners or those who are coming off a long layoff from running who really want to get started but could use specific guidance on how to get from rather sedentary to an 8k finish (almost 5 miles) in 2 months.

This flexible, do-able program is not intimidating and eases you right in to building success with plenty of variety and proven strategies for safely building your fitness.


I built what I wish had existed when I first started running many years ago and could not imagine covering 3 let alone 5 or 6 miles.
This is packed with extra tips and ideas to help you learn and have the best race experience possible.

As a bonus, you also have the option to join the Track Cat Fitness Training Center on Facebook with access to coaches and a community that loves to help others succeed.

There is the opportunity to cross train a few times every week to add volume which is nowt shown in the summary. The longest week will have roughly 3 hours of running.

Please consult with your physician prior to engaging in this fitness program.

Sample Day 2
0:30:00
3's of Fun

Warm Up:

10 minute brisk walk to get the muscles moving.

Dynamic Warm Up of 3 to 5 minutes

A dynamic warm up activates the muscles you will be using, improves range of motion and body awareness. Rather than "static" stretching and holding for 10 seconds a dynamic warm up is continuous movement. High knee lifts, butt kicks, arm swings, and leg swings are examples of dynamic warm up moves.
This is very important.

Main Set:

3 minutes running EASY.
2 minutes walking
3 minutes running EASY
2 minutes walking
3 minute faster running EASY
1 minute walking
If feeling good...
bonus running 3 more minutes

Cool Down

Just a brisk walk to the end.

Sample Day 4
0:35:00
Ladder with Stride/Cadence Focus

Warm Up:

10 minute brisk walk to get the muscles moving.

Dynamic Warm Up of 3 to 5 minutes

A dynamic warm up activates the muscles you will be using, improves range of motion and body awareness. Rather than "static" stretching and holding for 10 seconds a dynamic warm up is continuous movement. High knee lifts, butt kicks, arm swings, and leg swings are examples of dynamic warm up moves.
This is very important to prevent injuries and prepare your body for the best quality main set possible.

Main Set:

Settle and and focus on your form.
Pace yourself as we build your run volume.

1 minute run
1 minute easy
2 minutes run
1 minute easy
3 minute run
1 minute easy
4 minute run
1 minute easy
3 minute run
1 minute easy
2 minute run
1 minute easy
1 minute run

Walk 4 min or as time allows to cool down.

Sample Day 5
0:20:00
OPTIONAL Bonus Ladder to 1 Min Reps

Warm Up:

10 minute brisk walk to get the muscles moving.

Dynamic Warm Up of 3 to 5 minutes

A dynamic warm up activates the muscles you will be using, improves range of motion and body awareness. Rather than "static" stretching and holding for 10 seconds a dynamic warm up is continuous movement. High knee lifts, butt kicks, arm swings, and leg swings are examples of dynamic warm up moves.
This is very important to prevent injuries and prepare your body for the best quality main set possible.

Main Set:
3 minutes running
1 minute walking
2 minutes running
1 minute walking
1 minutes running
30 seconds walking...

...And immediately into repeating the following 3 times through:
1 minute faster running pace than held above
30 seconds walking

Walk to cool down as needed.

Sample Day 7
0:30:00
Ladders

Warm Up:

10 minute brisk walk to get the muscles moving.

Dynamic Warm Up of 3 to 5 minutes

This is very important to prevent injuries and prepare your body for the best quality main set possible.

Main Set:

4 minutes running
1 minute walking
3 minutes running
1 minute walking
2 minutes running
30 seconds walking...

Proceed immediately into repeating the following 5 times through:

1 minute faster running pace than held above with 30 seconds walking.

Walk to cool down as needed.

Sample Day 9
0:30:00
5 straights

Warm Up:

10 minute brisk walk to get the muscles moving.

Dynamic Warm Up of 3 to 5 minutes

This is very important to prevent injuries and prepare your body for the best quality main set possible.

Main Set:

5 minutes running
2 minutes walking
5 minutes running
2 minutes walking
5 minute faster running by building pace each minute

Cool Down
Just a brisk walk to the end.

Sample Day 10
0:40:00
Striders and 1 Min Reps

Warm Up:

10 minute brisk walk to get the muscles moving.

Dynamic Warm Up of 3 to 5 minutes

This is very important to prevent injuries and prepare your body for the best quality main set possible.

Main Set:

3 x 30 second striders with excellent form and :30 standing rest after each.

A strider is a short run where you build your effort from easy to fast and hold great form.

10 x 1 minute run, :15 to :30 brisk walk.
Do not fade in pace so pick an easy pace to start and get faster every minute.

8 x 30 seconds fast, 60 seconds easy

Walk as needed to cool down

Sample Day 12
0:20:00
OPTIONAL Bonus Run Build Ladder to 1 min reps

5 to 10 minutes of brisk walking including a dynamic warm up after the walk.

3 minutes running
1 minute walking
2 minutes running
1 minute walking
1 minutes running
30 seconds walking...

...And immediately into repeating the following 3 times through:
1 minute faster running pace than held above
30 seconds walking

Walk to cool down as needed.

Kelly Hadiaris
|
Track Cat Fitness

Kelly will help you achieve your potential. She is best known for helping athletes break through to the next level while kindling the joy that sport can bring. She builds close relationships with the motivated athletes she coaches and helps them balance sport with their busy lives. With Kelly in your corner you have an experienced, knowledgeable partner who will do everything in her power to help you succeed. She uses evidence based training protocols and is proficient in training w/ power.