8KM INTERMEDIATE TRAINING PLAN

Training Load By Week
Training Load By Week

8KM – Intermediate; Goal Time: 37 – 30 min
Maximum Distance Per Week: 25 - 31 miles

• Ideal for runners who have run 5 to 6 days a week for a minimum of 6 months. These runners should have completed three races at the 5KM distance (10 KM experience would be ideal) and should be comfortable adding speed work (tempo runs in particular) to their training. This plan is designed for runners who are seeking improvement at the 8KM distance and who are considering longer racing distances in the future.

Sample Day -4
5mi
STEADY PACE

Run type: Steady pace: 2mi, warm up: main 3mi @ 7:47 to 8:08, cool down none: Total distance= 5mi

Sample Day -3
3mi
EASY STEADY PACE

Run type: Easy steady pace: 1mi, warm up: main 2mi @ 8:18 to 9:19, cool down none: Total distance= 3mi

Sample Day -1
4mi
EASY STEADY PACE

Run type: Easy steady pace: 1mi, warm up: main 3mi @8:18 to 9:19, cool down none: Total distance= 4mi

Sample Day 1
7mi
LONG RUN

Run type: long run, Easy steady pace: 2mi, warm up: main 5mi @ 8:24 to 9:40, cool down none: Total distance= 7mi

Sample Day 3
5mi
STEADY PACE

Run type: Steady pace: 2mi, warm up: main 3mi @ 7:47 to 8:08, cool down none: Total distance= 5mi

Sample Day 4
3mi
EASY STEADY PACE

Run type: Easy steady pace: 1mi, warm up: main 2mi @ 8:18 to 9:19, cool down none: Total distance = 3mi

Sample Day 8
7mi
LONG RUN

Run type: long run, easy steady pace: 2mi, warm up: main 5mi @ 8:24 to 9:40, cool down none: Total distance= 7mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.