8K or 5 mile Training Schedule for Intermediate Runners

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This six-week 8K training program is designed for intermediate runners who want to build up to running an 8K race (4.97 miles). This schedule also works for any intermediate runners training for a 5-mile race. The program assumes that you can already run at least 4 miles.

If this schedule seems too difficult for you, try this 8K or 5 Mile Advanced Beginner Schedule. If you're looking for something a little more challenging, try this 8K or 5 Mile Advanced Schedule.



Training Schedule Notes:

Rest Days: On rest days, you can take a complete rest day or do some easy cross-training (CT), such as biking, swimming, strength training, yoga, or another activity you enjoy.

Tempo Runs (TR): Start your tempo run with 10 minutes easy running, then continue with 20-25 minutes running about 10 seconds per mile slower than your 10K race pace, and finish with 10 minutes cooling down. If you're not sure what your 10K race pace is, run at a "comfortably hard" pace that you can maintain for 20-25 minutes.

8K Interval Workouts: Run your intervals workouts at your 8K (5 mile) race pace, with a two-minute easy-paced recovery in between each interval. You should start and finish these workouts with one mile of easy running to warm up and cool down.

Hill repeats (HR): For your hill repeats, pick a hill about 200 to 400 meters long that isn't too steep. Try to run up at your 8K (5 mile) race effort.

Recover down the hill at an easy pace.

Long Runs (LR): Although you're not training for a long distance event, long runs help you develop your stamina, which is important in 8K racing. Do your long runs at a comfortable, conversational pace. Make sure you're able to breathe easily and can talk in complete sentences.

You can should also do your easy runs (ER) at this effort.


6-Week Intermediate 8K or 5 Mile Schedule


Week 1:

Day 1: 40 min CT or Rest
Day 2: 20 min TR + 2 hill repeats
Day 3: 30 min CT or Rest
Day 4: 4 min @ 8K effort x 3
Day 5: Rest
Day 6: 4 miles LR
Day 7: 3 miles ER

Week 2:

Day 1: 40 min CT or Rest
Day 2: 20 min TR + 3 hill repeats
Day 3: 25 min CT or Rest
Day 4: 4 min @ 8K effort x 4
Day 5: Rest
Day 6: 5 miles LR
Day 7: 3 miles ER

Week 3:
Day 1: 40 min CT or Rest

Day 2: 20 min TR + 3 hill repeats
Day 3: 30 min CT or Rest
Day 4: 4 min @ 8K effort x 4
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles ER

Week 4:

Day 1: 40 min CT or Rest
Day 2: 20 min TR + 3 hill repeats
Day 3: 30 min CT or Rest
Day 4: 4 min @ 8K effort x 4
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER

Week 5:

Day 1: 40 min CT or Rest
Day 2: 25 min TR + 3 hill repeats
Day 3: 30 min CT or Rest
Day 4: 4 min @ 8K effort x 3
Day 5: Rest
Day 6: 5 miles LR
Day 7: 3 miles ER

Week 6:

Day 1: 30 min CT
Day 2: Rest
Day 3: 20 min TR
Day 4: Rest
Day 5: 2-3 miles ER
Day 6: Rest
Day 7: 8K or 5-Mile Race!


Race Day Tips:

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