8k Training Plans

View Plan Preview

The 8K Walk Training Plan is a perfect plan for those who want to train to walk a 8K race or build endurance in their regular walking exercise program.

The 8K Walk program includes four walk training sessions per week, beginning with 40 minutes and building to 70-80 minutes. The Walk Program also incorporates optional cross-training and rest days to allow your body to acclimate and adapt to the progression of the program. The cross-training workouts are optional and allow you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. Week by week, your body will adapt, get stronger and walk longer.

This is a very popular program for walkers who successfully use it to walk a 8K, lose weight and get active.

View Plan Preview

The 8K Run-Walk Program is a very popular program for first-timer 8K runners and those who want to enjoy training with minimal risk of injury. It is the perfect program for those who want to train for their first 8K race, build their running mileage safely and progress into longer running distances.

The program includes three run-walk workouts per week and builds eventually to four. The running is mixed with short power-walk intervals. It begins with a 5/1 run to walk ratio and builds to a 7/1 ratio with the goal of walking one minute at every mile marker in the race or running the entire distance.

The program also includes two optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The blend of running with short power walk intervals reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance.

The “Run-Walk” Program is best suited for those who are exercising regularly running and walking at least 3 times per week 30-40 minutes. This program is a perfect “next step” from the 5K Run-Walk Program and it will prepare you to progress further with the 8K Run Program.

View Plan Preview

The 8K Beginning Run program is geared towards new runners who want to run a 8K successfully. The key is in the recipe that includes a perfect blend of running easy days, long endurance runs, cross-training and rest.

The program includes 3-4 running days, two optional cross-training workouts and rest days per week, to allow your body to acclimate and quickly progress week to week. It begins with 30-35 minutes and builds to 40-55 minutes preparing you to successfully run an 8K race. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The program is a perfect strategy for those who have been running 3 times per week for at least 20-30 minutes . If you are running less, that is okay! Consider the “Run-Walk” 8K Program or the 5K Run Beginner Program and build your way up.

View Plan Preview

The Intermediate 8K Run Program is a step up in mileage and intensity from the Beginner 8K Run Program and geared towards runners who have completed the distance and want to improve their race time. It incorporates four run days, longer endurance runs, speed workouts, optional cross-training, and higher mileage.

The speed workouts focus on improving speed, stamina and efficiency in running. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The Intermediate 8K Run Program is best suited for those who have been running at least 3-4 times per week for 40-50 minutes. If you are running less, consider the Beginner 8K Run Program and build your way up.

View Plan Preview

The Advanced 8K Run Program follows the same progression as the Intermediate Program, but it includes longer endurance runs and more speed work. This program is geared towards seasoned runners who are looking to improve their finish times and boost performance. The Advanced 8K Run Program begins with run of 60-70 minutes and builds to 80 minutes. It includes endurance runs, speed work, cross-training, strength and rest days.

There are four key speed workouts that focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The Advanced 8K Run Program is best suited for those who have been running at least 4 times per week for 60 minutes for at least one year and have run an 8K. If you are running less, consider starting with the Intermediate 8K Run Program and build your way up.

Looking for personal coaching with Coach Jenny? Learn more about her Personal Coaching Program here.