How to Train For Your First 8K – Training Plans & Advice

No matter where you’re starting from, an 8K is within reach with some solid prep and the right mindset.

Sure, 8Ks might not be as popular as 5Ks or 10Ks, but they’re just as fun and rewarding.

If you’re ready for a bit more than a 5K but not quite a 10K, an 8K is a perfect step up

Let’s break down what you need to do to train for your best 8K.

How Far is an 8K?

Okay, let’s get technical for a second—an 8K is 4.97 miles.

So, yeah, it’s just shy of five miles.

If you’re like me, living in the U.S., distances in kilometers might feel a bit foreign. But trust me, once you get into the groove of running, it’s all the same.

What’s a Good 8K Finish Time?

For beginners, a solid time to aim for is around 40 to 50 minutes. If you’re more experienced, you might shoot for 30-40 minutes.

But don’t stress too much about times. I wasn’t focused on speed when I ran my first 8K. I just wanted to finish without stopping!

My advice: aim for 40 minutes as a target, but focus more on consistency during training.

How Tough is an 8K

I won’t sugarcoat it—if you’re new to running, going straight for an 8K could feel tough. Five miles is decent, especially if you’re just starting.

When I first tried to run more than 3 miles, I hit a wall around mile 2.5, and it wasn’t pretty. That’s why gradual build-up is key. If you’re already running regularly, it’s doable. But if not, start with shorter distances, like a 5K, and work your way up. That’s what worked for me.

Are You a Beginner?

If this is your first time running, the run/walk method is the way to go, as it can help you add distance safely. “Gradual progression is key to avoiding injury and improving endurance over time,” according to Dr. Pedram Kordrostami M.D, BSC, PGCERT, CEO & Founder of Omre.

Try running for two minutes, then walking for two minutes, and repeat.

As training progresses, aim to spend more time running while taking shorter breaks until you can run non-stop for 30 minutes.

My 8K beginner plan assumes you can run nonstop for 10 to 15 minutes—or a mile. If you’re completely new, you might want to start with a Couch to 5K plan first.

Ready to Train for Your 8K?

So, what’s the plan? Well, I’ve laid out an 8-week training schedule below. The main thing I tell my clients is: consistency is your friend.

You don’t need to run every day, but you should aim for 3-4 weekly runs.

Add in some cross-training, like strength work, which I love because it helps me avoid injuries and feel stronger. Just a couple of strength sessions a week will help boost your endurance

And don’t forget to stretch. I can’t tell you how many times foam rolling has saved me from tight calves and hamstrings after a long run!

How to Space Out Your Training

Start with shorter runs, around 3 miles, and gradually increase the distance.

By week six, you should be able to hit a 5-mile run, which will set you up nicely for race day.

And please don’t run two days in a row. Give your body time to recover. On off days, try something different like biking or swimming.

Trust me, you’ll feel refreshed and ready to tackle your next run.

Race Day Tips

Race day will be a breeze if you’ve followed your plan. One thing I’ve learned the hard way: don’t try anything new on race day. Stick with the same shoes, clothes, and strategy you’ve used in training.

If you’ve been doing run/walk intervals, keep it up during the race. The adrenaline of race day can tempt you to push harder, but listen to your body and pace yourself.

When the final mile comes, you can kick it into gear if you feel strong. But remember, finishing is the goal. No matter what, crossing that finish line is a win.

The 8-Week 8K Training Plan

My eight-week 8K training plan is designed for beginner runners who want to run an 8K race. The training plan works for runners training for a 5-Mile race since 8K is roughly five miles.

Remember that my beginner 8K plan assumes you can run at least a mile. If this is out of the question, you might want to start with my couch to 5K plan here and train at a less challenging pace over two months.

Week – 1

• Monday – Rest or Cross train
• Tuesday – Easy run: 1.5 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 2 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 2 miles
• Sunday – Rest

Week – 2

• Monday – Rest or Cross train
• Tuesday – Easy run: 2 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 2 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 3 miles
• Sunday – Rest

Week – 3

• Monday – Rest or Cross train
• Tuesday – Easy run: 2.5 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 2.5 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 3 miles
• Sunday – Rest

Week – 4

• Monday – Rest or Cross train
• Tuesday – Easy run: 2.5 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 4 miles
• Sunday – Rest

Week – 5

• Monday – Rest or Cross train
• Tuesday – Easy run: 3 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 4 miles
• Sunday – Rest

Week – 6

• Monday – Rest or Cross train
• Tuesday – Easy run: 3 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 5 miles
• Sunday – Rest

Week – 7

• Monday – Rest or Cross train
• Tuesday – Easy run: 3 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 6 miles
• Sunday – Rest

Week – 8

• Monday – Rest or Cross train
• Tuesday – Easy run: 4 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 2 miles
• Sunday – Race Day

Frequently Asked Questions About Training for an 8K

Let me address some of the most questions regarding running a 8K:

What should I do if I experience pain while training?

If you experience pain during training, it’s essential to listen to your body. Do not push through the pain. Take a break and assess the situation.

If the pain persists, seek medical attention to ensure you don’t exacerbate any injuries. Remember, taking time to recover is crucial for your long-term success as a runner.

How can I stay motivated during training?

Staying motivated can be challenging, especially as the training progresses. Here are some tips to keep your motivation high:

• Set Clear Goals: Break your main goal into smaller, achievable milestones to track your progress.
• Join a Local Running Group: Connecting with fellow runners can provide support, encouragement, and accountability. Training with others makes workouts more enjoyable and less isolating.
• Mix Up Your Routine: Incorporate different types of runs, such as speed work, tempo runs, and easy runs, to keep things fresh and exciting.

How should I adjust my training if I’m feeling fatigued?

Fatigue is a normal part of training, but it’s essential to recognize when you need to adjust your plan. If you’re feeling unusually tired, consider taking an additional rest day or reducing the intensity of your workouts. Focus on recovery through proper nutrition, hydration, and sleep. Listen to your body—it’s better to rest and recover than to risk injury.

What if I miss a training day?

Missing a training day is a common occurrence, and it’s important not to stress about it. If you miss a day, simply resume your training schedule as planned. If you find that you’ve missed several days, consider repeating a week of training to allow your body to adjust. Consistency is key, but so is listening to your body and avoiding burnout.

How should I pace myself during the race?

Pacing is crucial for a successful 8K. Start the race at a comfortable pace, ideally a bit slower than your goal pace. Aim to maintain this effort for the first half of the race, and then gradually increase your speed during the second half. A common strategy is the negative split, where you run the second half faster than the first. For example, if your goal is to finish in 40 minutes, try to complete the first 4K in about 20-21 minutes, then pick up the pace for the final 4K.

How long should my long run be?

For training purposes, your long run should gradually increase to around 6-7 miles as you prepare for the 8K. This distance builds your endurance without overwhelming your body. Add a long run into your schedule once a week, and make sure to keep it at a comfortable, conversational pace.

What should I eat before the race?

A balanced pre-race meal can make a difference in your performance. About 2-3 hours before the race, consider eating a meal rich in carbohydrates and moderate in protein. Good options include oatmeal with fruit, a bagel with peanut butter, or a banana with yogurt. Avoid high-fat or high-fiber foods that may cause discomfort during the race.

How can I stay motivated during training?

Setting clear, achievable goals is one way to maintain motivation. Consider joining a local running group or finding a training partner to keep you accountable. Tracking your progress with a running app can also help you see improvements over time, and celebrating small milestones will keep your spirits high as you work toward your 8K goal.

What gear do I need for training and race day?

Investing in a good pair of running shoes that fit well and offer adequate support is crucial. Additionally, wear moisture-wicking clothing to keep you comfortable during your runs. Don’t forget to test your gear during training runs to ensure everything is comfortable before race day.

Can I train for an 8K if I’ve never run before?

Absolutely! The 8K distance is a great goal for new runners. Start with a structured training plan that gradually builds your running ability. Incorporate walk/run intervals into your training to help ease into running and build endurance over time.

Join the Conversation!

We want to hear from you! Have you begun your training for your first 8K? What strategies have you found helpful, or what challenges are you facing? Sharing your experiences can inspire and motivate fellow runners who are on their own journeys.

Feel free to ask questions or share your thoughts in the comments section below. Whether you’re just starting out or you’re well into your training, your insights are valuable to our community. Together, we can support one another as we work toward our running goals!