8 Steps to an 8K

8K Beginner Running Schedule

Click here for the 8K Intermediate Running Schedule

WEEK	Date	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
8	2/20		walk 5 min, 5 x (run 1 min, walk 1 min),walk 5 min Total=20min		walk 5 min, 5 x (run 1 min, walk 1 min),walk 5 min Total=20min			walk 10 min, 8 x (run 1 min, walk 1) walk 4 min Total=30 min
7	2/27	rest	walk 10 min, run 5 min Walk 5 min Total=20 min	rest	walk 10 min, run 5 min Walk 5 min Total=20 min	rest or x-train	rest	walk 10 min, 2 x run 5 min/walk 5 min Total=30 min
6	3/6	rest	walk 10 min, 2 x run 5 min/walk 5 min Total=30 min	rest	walk 5 min, 2 x run 5 min/walk 5 min Total=25 min	rest or x-train	rest	walk 10 min, 2 x run 10 min/walk 5 min Total=40 min
5	3/13	rest	walk 10 min, 2 x run 5 min/walk 5 min Total=30 min	rest	walk 10 min, 2 x run 5 min/walk 5 min Total=30 min	rest or x-train	rest	2 miles run!
4	3/20	rest	5 min walk, 20 min run, 5 min walk Total=30 min	rest	5 min walk, 20 min run, 5 min walk Total=30 min	rest or x-train	rest	3 miles run/walk
3	3/27	rest	5 min walk, 20 min run, 5 min walk Total=30 min	rest	2 mile run	rest or x-train	rest	3 miles run/walk
2	4/3	rest	2 mile run	rest	30 min run/walk	rest or x-train	rest	4 mile run/walk
1	4/10	rest	25 min run/walk	rest	20 min run/walk	rest or x-train	rest	Generation Run 8K!

Before you begin either of these training programs, please keep in mind that any exercise program may result in injury. Consult your doctor before embarking on this or any other exercise program to be sure that it is safe for you to do so. If you experience pain or discomfort during exercise, or if you sustain any sort of injury, you should stop immediately and consult your doctor. Other special cautions may apply to individuals with specific health issues. These training schedules are just general suggestions, and may not be right for everyone. If you aren't sure whether these training suggestions are appropriate for you, please discuss them with a coach, trainer, or health care provider.