8 Weeks to 8 KM

Average Weekly Training Hours 03:15
Training Load By Week
Average Weekly Training Hours 03:15
Training Load By Week

For the recreational runner who wants a structured training plan to run their first 8 KM or to improve their 8 KM time. Heart rate monitor is recommended, but not required. This plan is for runners comfortable running 4 days a week.

Sample Day 1
0:30:00
Easy Run

Steady pace with an easy effort, around 75% Target HR. Focus on smooth turnover and keeping shoulders down and relaxed.

Sample Day 2
0:30:00
Yoga or Easy Stretch

Do a short, 10 minute walking warm up and stretch for 20 to 30 minutes, an easy yoga class or stretches for runners.

Sample Day 3
0:45:00
Run

Warm up easy 10 minutes, Heart rate at 70-75% Warm up can be walking or jogging. 30 minute run keeping heart rate between 75-80%. Easy cool down for 5 minutes of slow jog or fast walk, heart rate at 70% HR max

Sample Day 4
0:40:00
30-20-10

Easy 10 minute warm up. Then repeat the following interval 5 times, take a two minute easy recovery and then repeat five more time and an easy cool down for 10 minutes.
Intervals:
20 seconds faster than normal running
10 seconds sprinting all out
30 seconds easy, very easy jog

Sample Day 6
1:00:00
Steady State Run

Warm up and cool down for 10 min at 70%
40 minutes steady at 80% HR Max

Sample Day 8
0:30:00
Easy Run

Easy run, 5 min warm up, steady state 20 min at 75% and 5 minute cool down

Sample Day 9
0:30:00
Yoga or Easy Stretch

Do a short, 10 minute walking warm up and stretch for 20 to 30 minutes. An easy yoga class or stretches for runners.

Shayla Roberts
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Evolution Coaching

Training plans for beginner and recreational athletes. Specializing in cycling, running, improved fitness and weight loss.
I help you get fit and lose weight. Affordable and personalized services with years of experience helping adults reach their fitness goals. You can improve performance and prevent injury with your own training plan. Training plans that can help you lose body fat, feel great and improve fitness. I help adults reach their goals at every age and ability. Reach your goals.