Sublimely Fit

Creating a healthier, more satisfying life.

  • Home
  • About
    • About Beth
    • About Sublimely Fit
      • Affiliations
      • Disclosure
  • Yoga for Runners
    • Free Guide! Hip Openers for Runners
    • Book
    • Yoga for Runners Course
    • Blog Posts
    • Running
      • Running for Beginners
      • Free Training Plans
      • Training Tips
      • Fueling + Nutrition
      • Gear Reviews
  • Yoga
    • Free Yoga Jump Start
    • Yoga for Beginners
    • Yoga Sequences
    • Yoga Poses
    • Mindfulness
  • Soul
    • Mental Health
    • Self Love
    • Body Image
    • Motivation
    • Goal Setting
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Smoothies
    • Snacks
  • Store

8K and 5 Mile Training Plan for Beginners

03.28.15

It’s Shamrock Shuffle weekend in Chicagoland, and even though I’m not running it, I do work at a running store so I have been hearing all about it this week. All of this buzz about the Shamrock Shuffle got my running coach brain going and I decided that I should write a training plan for those of you who want to run the 8K next year or for those of you who have another upcoming 8K or 5 mile race. Today I’m sharing my 8K and 5 Mile Training Plan for Beginners, and will be sharing an intermediate plan tomorrow!

Easy 8K and 5 mile training plan for beginners. You'll slowly ramp up your mileage so you can get across the finish line on race day.

Disclaimer: Always consult your doctor before starting any exercise. This is meant to be a general guideline for training. Always listen to your body and if something doesn’t feel right, talk with your running coach or your doctor. Run smart and don’t get injured!

FREE Hip Openers for Runners Guide

Sweet relief for your tight, sore hips!

Get the best hip-opening yoga poses sent straight to your inbox.

Here’s the basics of the plan:

8k and 5 mile training plan for beginners

And the details:

Weekly runs: Since this is a plan for beginners, you should be running all of the weekly mileage at a conversational pace. What is conversational pace? It’s a pace that’s slow enough that you could talk to someone if you were running with them. Running with a buddy makes this easy, but if you’re not training with anyone, try talking or singing a line to yourself every once in a while. Just think of the fun looks you’ll get from other runners!

XT: Cross train to add strength and cardiovascular fitness. Depending on where you are in your fitness journey, you can leave Wednesday as a rest day or cross train. Another great way to cross train is yoga. Yoga has so many benefits for runners and it will really help you have the best race possible. If you’re looking to get started, check out my yoga for runners section and maybe try out my Post-Run Yoga Sequence or my Quick Seated Hip-Opening Yoga Sequence for Runners.

Optional speed work: If you think you want to work on getting a little faster, try throwing in some strides after your runs on Tuesdays. To run a stride, you start by jogging, gradually increase to just under a sprinting speed, hold for a second or two, and then gradually slow down. You should cover about 100 m or yards total in each stride. Start with 6 strides in a row if you’ve never tried them and gradually work up to sets of 8 or 10 strides. Want more speedwork advice? Read my Speedwork for Beginners post.

Have you ever run an 8K or 5 mile race?
What’s your favorite themed race?

Share this:

  • Tweet
  • Email

« Five Friday Favorites #26
8K and 5 Mile Intermediate Training Plan »

Comments

  1. Jess @hellotofit says

    03.28.15 at 3:17 PM

    I’ve never imagined running more than 5 miles, so this program would be perfect for me, whenever I decided to do an 8K race!! Thank you!

    • Beth @ Running with the Sunrise says

      03.30.15 at 7:28 AM

      Of course! Hope you find it helpful! Let me know if you have any questions. 🙂

  2. best weight loss plans says

    04.29.16 at 1:46 PM

    As you have seen, internet marketing can be a
    great way to get the word out about your products.
    Make sure to keep very detailed records of all aspects
    of your detailed statistics. If you are planning a party contact
    Perth Party Hire for the perfect arrangements and many other benefits also.

Trackbacks

  1. Pole, Pedal, Paddle - The Klutzy Athlete Kathy Coatney & Kate Curran says:
    05.24.16 at 11:39 AM

    […] Sublimely Fit […]

hello image sublimely fit

Hi, I'm Dr. Beth Brombosz! I'm a yoga teacher, running coach, and writer living in Oklahoma. I would love to help you create a healthier, more satisfying life. Join me on the journey!

beth (at) sublimelyfit.com
facebook twitter pinterest instagram bloglovin

 

FREE HIP OPENERS FOR RUNNERS GUIDE!

Search

Yoga for Runners Book

Yoga for Runners Book and eBook Bundle

Like Sublimely Fit on Facebook

Like Sublimely Fit on Facebook

Disclaimer

Sublimely Fit is a personal blog and all opinions are my own. I am not a medical professional. Please follow the advice of your doctor first and foremost. Although my intent is to do no harm, if you are injured following my opinion or something you have read here, I am not responsible. I am not responsible for comments written by others. Disrespectful or profane comments may be deleted. Privacy: I will never sell your email address or other information. Click here for the full privacy policy.

POPULAR POSTS

  • Easy Blueberry Green Smoothie Recipe
  • The 3 Things You Must Do to Run Faster
  • Sick Day Yoga
  • Foot Stretches: Yoga Poses for Feet
  • How Long Should You Hold Yoga Poses?
  • Breathing Tips for Runners
  • Yoga Poses for the Shoulders and Neck
  • Yoga for Calf Muscles - Calf Stretches
  • How to Do Yoga as Cross Training for Running
  • Ten Steps to Bird of Paradise Pose

Calendar

February 2021
S M T W T F S
 123456
78910111213
14151617181920
21222324252627
28  
« May    

Copyright © 2021 · by Shay Bocks · Built on the Genesis Framework · Powered by WordPress

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.