8K Training Plan [Level 2] — Strides (2023)

Find Your Stride.

A 5-week training plan for people who want to run an 8K (4.9 miles) or 5-Miler. This program was designed with intermediate runners - meaning you should be able to run 3-miles comfortably before starting this plan.

8K Training Plan [Level 2] — Strides (2)

Hey there!

Welcome to the Strides Level 2 8K Training Program! Over the next 5 weeks, you’ll be setting your running foundation, increasing endurance, and building strength to complete your goal of running a strong 8K (4.97 miles).

Level 2 8K Training Plan: The goal of this plan is to feel stronger and faster when you finish your 8K run. This plan is for runners who can easily run 3-miles and would like to incorporate speed intervals in their training plan. It includes 4 days of running (Mon, Wed, Thur, Sat), 2 days of strength-building, and 2 days of rest/cross-training.

Running Experience Needed: You should be able to easily run 3 miles at the start of this plan.

Terms You Should Know: Before your training begins, please read through the “Terms You Should Know” to make the most of your experience.

If you have any questions, please don’t hesitate to reach out! We’re here to help you along the way.

Takia & Kiera

8K Training Plan [Level 2] — Strides (3)

8K Level 2 Training Terms Your Should Know

Before you jump in, please take time to review these terms as understanding these concepts will make a huge difference in understanding your training.

  • Easy Run: Easy effort runs make up the majority of both training programs. On a scale of 1-10, your effort should feel like 3 or 4. If needed, this is a pace you’d be able to hold for hours.

  • Moderate Run: On a scale of 1-10, a moderate effort should feel like a 5 or 6. This is an effort you’d only be able to hold for about 30-60 minutes. You’ll come across this type of run during weeks 4 and 5.

  • Hard Run / Intervals: Hard effort runs are incorporated in the Level 2 training program. On a scale of 1-10, you should feel like you’re giving 7 or 8 - an effort you’d only be able to hold for about 15 minutes.

  • 800m (half-mile) Intervals: These intervals are run at your hard effort. After each interval, it’s VERY important to recover for 3-4 minutes. You can recover with a walking break or a complete resting break. You should not feel too fatigued going into your next interval.

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  • Warm-Up: Take about 3-5 minutes before each run to prep your body for your run. High knees, leg swings, and arm circles are a great place to start. Avoid doing static stretches.

  • Cool Down: Take about 3-5 minutes after each run to stretch.

  • Rest Day: A day with no exercise. You should have at least one full rest day every week.

  • Strength Club: Strength Club workouts are scheduled for Tuesdays and Thursdays. Not a Strength Club member? Join today! Or incorporate strength-building exercises like squats, deadlifts, lunges, planks, and presses so that your body is strong enough to take on your running.

  • Cross-Training: Not to be confused with Strength Club or strength training, cross-training incorporates activities like spin class, barre, hiking, and swimming. These allow you to stay active while giving your running muscles a break.

8K Training Plan [Level 2] — Strides (4)

Week 1: Build Your Foundation #1 ✨

If you’re starting with this plan, that means you’re already comfortable running 3-miles. Our primary goal this week is to get into the swing of your new training routine of running and incorporating strength building.

Monday: Easy 3-Mile Run

Tuesday: Strength Club

Wednesday: Easy 3-Mile Run

Thursday: Strength Club + Easy 2-Mile Run

Friday: Rest Day or Cross-Training

Saturday: Easy 4 or 5-Mile Run

Sunday: Rest Day or Active Recovery

Total Weekly Miles - 12 or 13 Miles

Week 2: Distance, Strength & Intervals 👟

Building off our momentum from last week, our goal for this week is to continue to build a foundation of both running and strength. We’re adding one new element to the mix, speed - You’ll incorporate your first hard effort this week with 800m intervals. If you have questions about how to complete them, please reach out via info@cityfitgirls.com.

Monday: Easy 3-Mile Run

Tuesday: Strength Club

Wednesday: 5-Mile Run w/ 800m Intervals: Start by running 2 miles at your easy pace. Then, complete 4 x 800 intervals with 3-4 minutes of recovery in between each interval. Your intervals should be run at a hard effort. Finish the run with 1 mile at an easy pace.

Thursday: Strength Club + Easy 3-Mile Run

Friday: Rest Day or Cross-Training

Saturday: Easy 5 or 6-Mile Run

Sunday: Rest Day

Total Weekly Miles - 15 or 16 Miles

Week 3: Increase Your Miles (and Confidence!) 🏃🏼

It’s time to go long! We’re going out for 6 or 7 miles this weekend! Although you may be tempted to run fast, try pacing your long run so that you’re running each mile around the same easy pace.

Monday: Easy 3-Mile Run

Tuesday: Strength Club

Wednesday: 5-Mile Run w/ 800m Intervals: Start by running 2 miles at your easy pace. Then, complete 4 x 800 intervals with 3-4 minutes of recovery in between each interval. Your intervals should be run at a hard effort. Finish the run with 1 mile at an easy pace.

Thursday: Strength Club + Easy 3-Mile Run

Friday: Rest Day or Cross-Training

Saturday: Easy 6 or 7-Mile Run

Sunday: Rest Day

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Total Weekly Miles - 17 or 18 Miles

Week 4: Keep It Up, You’re So Close! 👍

This week, our goal is to recover from last week’s long run. We start the week with 3-miles and end with a 4-mile run with an optional fast finish.

Monday: Easy 3-Mile Run

Tuesday: Strength Club

Wednesday: Easy 4-Mile Run

Thursday: Strength Club + Easy 3-Mile Run

Friday: Rest Day or Cross-Training

Saturday: Easy 4-Mile Run [with optional fast finish]: A fast finish means that you’ll run your last mile at a moderate pace. Focus on how your body feels to push the pace at the end of the run.

Sunday: Rest Day

Total Weekly Miles - 14 Miles

Week 5: It’s Go Time 😎

Can you believe it’s been 5-weeks? Set your intentions on the weekend because it’s almost go-time and there’s no turning back!

You’ll notice that Strength Club workouts have been removed from training this week - that’s no accident. Instead, incorporate low-impact activities like swimming, cycling, and yoga. This will help keep your running muscles fresh for the weekend!

Monday: Easy 3-Mile Run

Tuesday: Rest Day or Cross-Training

Wednesday: 4-Mile Run with 2-Mile Moderate Effort: Start by running 1 mile at your easy pace. Then complete the next 2 miles at a moderate effort. Finish with 1 mile at your easy pace.

Thursday: Cross-Training or Easy 2-Mile Run

Friday: Rest Day

Saturday or Sunday: 8K Run

Total Weekly Miles - 12-14 Miles

You Finished Your 8K, Now What? First, take a moment to reflect on your training. Committing to 5-weeks of anything is already a huge accomplishment! Not to mention running 3.1 miles.

Take a few days off from running and high-impact activities to allow for a full recovery. When you’re ready, jump back into running with 1 or 2 miles, and feel free to continue along your running journey.


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How long do you need to train for an 8K? ›

With six to eight weeks to train for your 8K race, you'll have plenty of time to get race-ready. Take your time building up your stamina to make sure you don't overdo it or make common mistakes that could lead to injury. Pick the 8K training schedule that's right for you based on your current running level.

How do you train for an 8K race? ›

Run different distances and different paces each time you run. Designate a short run day, a long run day, and a medium run day. For example, run 2 miles one day; then run 3.5 miles another, and then run 5 to 6 miles for your long run day, all while using a run-walk interval of your choice.

Can a beginner run a 8K? ›

For starters – an 8K is 4.97 miles, to be precise. Although 8K races aren't as common as the classic 5Ks and 10Ks, it's a good intermediate-distance event. Virtually anyone can train for and finish an 8K, even beginners with little running experience.

Is 8K a long run? ›

The 8K serves as an “in-between” distance, almost an “offbeat” distance since it is not run that often. Five miles in length, the 8K occupies a spot somewhere between the more popular 5K and 10K distances. Yet if there is a big road race 8K in your town, you're going to run it.

How do I pace myself for an 8K? ›

A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, accerating to near 5K race pace for 10-20 minutes with a peak near the middle, then 5-10 minutes slowing down gradually toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout.

How long does it take to walk 8K? ›

Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.

How should I warm up for 8K? ›

The warm shower, 5 minutes of brisk walking and a little easy running for a few minutes should be the most for your warm up. Save your energy for the race course! Runners Who Racing Hard- Conserve your energy and minimize your warm up time.

How to train for a 8K in 5 weeks? ›

Novices. You only need to run three times per week to successfully finish an 8K. On one day of the week, run between 2.5 and four miles. Start in week one with the shortest distance and each week add one-half of a mile until you reach the 4-mile total.

What should I eat the night before a 8K race? ›

Instead of going for the all-you-can-eat pasta dinner the night before, trying upping your carbohydrate intake 2-3 days leading into your race to stock your muscle and liver glycogen stores. Get in high quality carbs such as sweet potato, quinoa, or brown rice, and make sure to have your veggies and protein of choice.

What is the fastest 8K time? ›

World's Fastest 8K:

In 1996, Peter Githuka from Kenya set a new 8K World Record at Crazy 8's with a time of 22:03.

What is a good running pace for 8K? ›

7km/h is the normal speed at which maximum people can run. It varies from person to person. Let's assume 7km/h is the speed then one can complete 8kms in 56mins i.e around in an hour.

Is it good to run 8km a day? ›

A running session of 8 to11 kilometres is a reasonable distance for experienced runners to maintain fitness levels. However, it is crucial to not overwork yourself. You should run just enough to get your blood flowing, but not so much that you become exhausted,” adds Dr Archana Batra.

Is 8K realistic? ›

8K's “hyper-realistic” images are four times denser than 4K images, creating the “illusion” of higher brightness, higher black-and-white and color contrast, and sharper edges, all attributes that capture an object's 3D information. Viewers perceive an “illusion of depth” that can't be measured, Park explained.

How many steps is an 8K run? ›

In fact, 10,000 steps adds up to about five miles or 8km a day, and is reasonably achievable for most of us. But isn't it a bit arbitrary?

Is 8K worth the money? ›

Is it worth getting an 8K TV? Whether you should care about an 8K TV offering better picture quality than a 4K is debatable. While 8K TVs can upscale 4K content to look even better, 8K technology is still in its infancy, so it could be worth holding on to see where the 8K technology goes.

How do I keep my running pace fast? ›

Building Pace – With 4 Key Steps
  1. Try interval training. Interval training covers a range of exercises where you alternate between high-intensity sprints and low-intensity jogging or recovery. ...
  2. Introduce tempo running into your training. ...
  3. Lighten up your equipment. ...
  4. Improve your running form and method.

What is considered a fast running pace? ›

A noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes, on average. If you're new to running, you might run one mile in closer to 12 to 15 minutes as you build up endurance. Elite marathon runners average a mile in around 4 to 5 minutes.

How many calories do you burn if you walk 8k? ›

If you have the time to walk 8-10km, you'll probably burn 500 to 800 calories (about the same as running or biking for an hour).

Is 8k steps a day moderately active? ›

Sedentary is less than 5,000 steps per day. Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day.

Is walking 8k steps a day good? ›

Number of steps: Aim for 9,800 - 10,000 a day

And “adults who took 8,000 or more steps a day had a reduced risk of death over the following decade than those who only walked 4,000 steps a day,” according to the National Institute of Health.

Does warming up improve performance? ›

Performing warm-ups increases muscle temperature and blood flow, which contributes to improved exercise performance and reduced risk of injuries to muscles and tendons.

How fast should a warm up run be? ›

Step 1: The warm-up should begin with easy running for 1-3 miles depending on your current mileage totals. Most runners should complete a 2 mile warm-up. The pace doesn't matter, but it should feel slow and easy.

What is a pace for a warm up run? ›

Getting Ready to Race

So on race day, about 10-12 minutes out from the race, run 2 minutes at half marathon pace, then jog easily for 2-3 minutes, then another 2 minutes at half marathon pace. Why?

How many mikes is a 5K? ›

A 5K run is 3.1 miles.

What is a fast 5 mile time? ›

What is a good time for a 5-mile run? Most runners think that a good 5-mile time is everything under 39 minutes (7:48 min/mi). Good mile time depends on numerous factors, such as age, sex, fitness level, experience, time, and terrain on which you run.

What is a good time for 5 mile run? ›

But the average time to run 5 miles is 50 minutes – that's 10 minutes per mile. If you're just starting out as a new runner, running 5 miles might take you an hour – or more. If your mile time is longer than 10 minutes, you may want to consider starting out with running 3 miles a day.

What not to eat before a race? ›

Here's a handy guide to foods for runners to avoid so you can feel good inside and out as you power through those miles.
  • High-fiber foods. Beans, broccoli, and berries: remember those three B's as you don't want to eat them just before a run or a workout. ...
  • Dairy. ...
  • Sugary drinks. ...
  • Fried foods. ...
  • Spicy food. ...
  • Protein bars.
Sep 10, 2021

What should you not eat before a big race? ›

What to eat before a race
  • Foods to eat. Bread/toast, bagel, peanut butter, fruit without skin (banana), pulp-free fruit juice or sports drink for a pre-race breakfast. ...
  • Foods to avoid​ Deep fried foods, foods high in saturated fats (red meat, processed foods like bacon, sausages and pastries).

What should you not eat the night before a race? ›

A high-fat meal can cause indigestion and stomach upset, which is the last thing you want the night before a race. Avoid greasy or fried foods, fatty meats, and cheesy sauces.

What is a D1 8K time? ›

If you were to ask about the entirety of collegiate running, I think the true statistical mean 8K time would be slower than most people might think. Probably anywhere from 27:00 to 28:30. P5 schools bring up the average, probably at or below 25:00. D1 in general, maybe between 25:30 and 26:00?

What is a fast high school mile? ›

Mile Times for Teens

In most parts of the U.S., high school boys who can run a sub-4:00 mile can be very competitive on the high school track and cross country teams (the most elite can run an under-3:60 mile). The same is true for high school girls who can run a sub-5:00 mile (the fastest times are below 4:40).

What is the fastest 1k ever ran? ›

Ngeny 2:11.96

What is a respectable 5K pace? ›

Average time and pace

Everyday runners can aim to complete a mile in about 9 to 12 minutes. This means you'll finish a 5K in about 28 to 37 minutes. Walkers can expect to complete a mile in about 15 to 20 minutes. Walking at a brisk pace should enable you to finish a 5K at around the hour mark.

What is an advanced runner? ›

An advanced runner, generally speaking, is a person who has been running for many years. For some this could take as little as three to four years, but usually it takes more. A runner is considered advanced when they are close to reaching their natural genetic potential.

What pace do I need to run 100 miles in 24 hours? ›

To run 100 miles in 24 hours you should aim for a pace of 12 minutes per mile (6.7km per hour). Running 100 miles is no joke, especially if you don't consider yourself elite or advanced.

Can running give you abs? ›

Yes, running can help give you defined abs,” said Todd Buckingham, Ph. D., exercise physiologist. But before you get too excited, it's important to note that running alone isn't enough to improve muscular definition in your midsection.

What is the healthiest distance to run? ›

Running about 15 to 20 miles a week provides optimal health benefits, O'Keefe said. Or walking can provide benefits, from 2 miles a day to as much as 40 miles a week.

Is running reduce belly fat? ›

Running is an excellent form of exercise for weight loss. It burns a lot of calories, may help you continue to burn calories long after a workout, may help suppress appetite and targets harmful belly fat. What's more, running has many other benefits for your health and is simple to begin.

Is 8K overkill? ›

8K is excessive overkill... at least for a TV. If you're talking about massive theater-size screens like Samsung's Wall or Sony's Crystal LED, 8K would be amazing. But since 4K is hard to discern when comparing to a 1080p TV, 4K to 8K from 10 feet away will be pretty much impossible.

At what distance is 8K noticeable? ›

For a person with 20/20 vision, while sitting 10 feet away, one would need about a 75-inch display-diagonal for HD, 120-inch for 4K, and a whopping 280 inches for 8K to be able to distinguish the resolution!

Will 8K ever become mainstream? ›

Until major content sources are available, 8K is speculated to become a mainstream consumer display resolution around 2023 as mentioned in UHD forum Phase-B recommendations.

How to hit 8k steps a day? ›

Here are some simple tips for increasing your step count throughout the day.
  1. Get a dog. ...
  2. Take the stairs. ...
  3. Take a moving break. ...
  4. Get a treadmill desk. ...
  5. Park far away. ...
  6. Take the long way. ...
  7. Take a post-meal walk. ...
  8. Get off the bus or train one (or two) stops early.
Jun 30, 2022

Is 8k steps a lot? ›

Walking can help reduce your risk of illness and improve mental and physical health. But it's an old marketing myth that the optimal number is 10,000 steps a day. For health, researchers found 7,000 to 8,000 daily steps was beneficial.

How far is 8k steps a day? ›

The researchers found that, compared with people who walk 4,000 steps (roughly two miles) a day, those who walk 8,000 steps (four miles) a day are about half as likely to die in the next 10 years for any reason, including cardiovascular disease and cancer.

How long does it take to train for a 10K? ›

Some people could be 10K-ready in a little as six weeks, others might take three months. If you've been running consistently, you should be able to get race-ready in eight weeks, says Andrew Simmons, USATF-certified running coach, TrainingPeaks ambassador, and co-founder of Lifelong Endurance.

Is 8 months too long to train for a marathon? ›

Marathon training builds gradually over a period of 18 to 24 weeks, depending on which schedule you're following. It assumes you have a solid base of easy miles under your belt (20 to 25 miles) from which to build. Starting your marathon more than six months out can increase your risk of injury and burnout.

Is 8 weeks enough time to train for a 10K? ›

8 weeks is enough time to train for a 10K, but it does mean you'll need to train with focus and intensity. Make sure you can run for 3.5km/20 minutes without stopping – you can build from there. You'll notice that our suggested plan below doesn't dictate pace or speed – just distance.

Can I train for a 10K in 5 weeks? ›

A 10K is 6.2 miles. If you can currently run or run and walk a 5K, you can train to run a strong 10K in six weeks. This training schedule includes three running days per week, one or two runner-specific strength training days, and of course, rest days.


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