8 Steps to an 8K

8K Intermediate Running Schedule

Click here for the 8K Beginner Running Schedule

WEEK	Date	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
8	2/20		2 mile run		2 mile run include 4 x 30 seconds 2ith 1 minute jog			3 mile run
7	2/27	rest	2 mile run	rest	2 mile run plus post run strides 6 x 15 sec	rest or x-train	rest	4 mile run
6	3/6	rest	2 mile run	rest	3 mile run include 6 x 30 seconds with 1 minute jog	rest or x-train	rest	4 mile run
5	3/13	rest	3 mile run	rest	3 mile run Include 2 x 3 minutes with a 3 minute jog	rest or x-train	rest	5 mile run
4	3/20	rest	3 mile run	rest	3 mile run run the last mile hard	rest or x-train	rest	5 mile run
3	3/27	rest	3 mile run	rest	4 mile run 6 x 1 minute with 1 minute jog	rest or x-train	rest	6 mile run
2	4/3	rest	2 mile run	rest	4 mile run include 6 x 30 seconds with 30 seconds rest	rest or x-train	rest	4 mile run
1	4/10	rest	2 mile run	rest	2 mile run with a gentle stretch post run	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.