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8K and 5 Mile Intermediate Training Plan

03.29.15

Happy Shamrock Shuffle day! Yesterday I shared a beginners’ training plan with you, and today I’m sharing my 8K and 5 Mile Intermediate Training Plan. This plan would be great for you if you have a handful of 5Ks under your belt and you’re running 10 to 15 miles a week. If you’re still not to that point, check out my 8K and 5 mile training plan for beginners. But, if that sounds like you and you’re looking to run a faster race, keep reading!

8k and 5 mile intermediate training plan, perfect if you've run some 5Ks and are looking to run a faster 8K

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!

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The Plan:

8k and 5 mile intermediate training plan

The Details:

Weekly mileage, unless otherwise noted, should be run at an easy, conversational pace. That means if you were running with a buddy, you’d be able to talk to them in full sentences. If you’re running harder than that, slow down.

Tuesday tempo runs: Start out with an easy 10 minute warm up jog, then run at 10K to half marathon pace for 20-30 minutes, leaving time for a 5-10 minute cool down jog. Don’t know what your pace should be? Enter your finish time from a previous race into the McMillan Calculator and it will give your estimated 10K and half marathon times.

Thursday speed work: Warm up with 10 minutes of jogging, then run your intervals at 5K pace with 90 seconds to 2 minutes of jogging between intervals. Alternatively, you can follow pacing guidelines from your McMillan Calculator data.

Strides will help you with leg turnover and are a great introduction to speedwork. For more information on how to run strides, check out my Speedwork for Beginners post.

Do you regularly add speedwork into your routine?
What’s your favorite workout to get faster?
Any questions about the training plan?

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« 8K and 5 Mile Training Plan for Beginners
Motivation Monday #32: Setting Fitness Goals »

Comments

  1. Fanat says

    02.20.16 at 4:57 PM

    Your yoga is inspiring to me! I used to pritcace, back before kids. And then I tried after kids and my body just won’t do what it used to. Except for the balancing poses. I can still do those, but my flexibility is shot. I really need to try again!Nice to meet you!

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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
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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.

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