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

FAQs

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

“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.

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.

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 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.

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.

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).

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.

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.

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.

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?

A 5K run is 3.1 miles.

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.

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.

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.

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).

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.

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.

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.

“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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.