When I first started running, I remember how daunting those distances looked.
Five miles? That sounded like a marathon to me back then.
But here’s the thing—you can do this.
Whether you’re a beginner or have been running for a while, tackling an 8K (just under 5 miles) is achievable with the right mindset and preparation.
Now, I get it—8Ks aren’t as common as 5Ks or 10Ks, but that doesn’t make them any less exciting.
It’s a great middle-distance race if you’re looking to push yourself beyond a 5K but aren’t quite ready for a 10K yet.
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?
A good beginner’s finish time can range from 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.
Is Running an 8K Hard?
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.
An example is to run for two minutes, walk for another two minutes, and repeat for 20 minutes.
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 have zero running experience, you may want to start with your couch to 5K plan and train at a less aggressive pace.
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.
Mix in cross-training, too. I love strength training because it helps me avoid injuries and feel stronger on the run. A couple of sessions in the gym—squats, deadlifts, planks—will do wonders for 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.
The Big Day
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