8KM ADVANCED TRAINING PLAN

Training Load By Week
Training Load By Week

8KM – Advanced; Goal Time: 28 – 26 min
Maximum Distance Per Week: 29 - 38 miles

• Ideal for runners who have run 5 to 6 days a week for a minimum of 8 months. These runners should have completed at least three 5KM races and one 8KM race (some 10KM experience is ideal). Likewise, these runners should routinely incorporate speed work (track intervals and tempo runs) into their training. This plan is designed for runners seeking to set a significant PR in the 8KM and who are considering the 15KM or ten-miler distance.

Sample Day -4
5mi
STEADY PACE

Run type: Steady pace: 2mi, warm up: main 3mi @ 6:00 to 6:15, cool down none: Total distance= 5mi

Sample Day -3
4mi
EASY STEADY

Run type: Easy Steady pace: 1mi, warm up: main 3mi@ 6:32 to 7:29, cool down none: Total distance= 4mi

Sample Day -1
6mi
TEMPO RUN

Run type: Tempo run, steady pace: 2mi, warm up: main 3mi @ 5:44 to 6:00, cool down none: Total distance= 6mi

Sample Day 0
4mi
EASY STEADY

Run type: Easy steady pace: 1mi, warm up: main 3mi @ 6:30 to 7:30, cool down none: Total distance= 4mi

Sample Day 1
10mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 7mi @ 6:38 to 7:46, cool down none: Total distance= 10mi

Sample Day 3
5mi
STEADY PACE

Run type: Steady pace: 2mi, warm up: main 3mi @ 6:00 to 6:15, cool down none: Total distance= 5mi

Sample Day 8
10mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 7mi @ 6:38 to 7:46, cool down none: Total distance= 10mi

Wilson Komen
|
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.