8 KM - 5 Mile Race Training Schedule for Beginners

RunningUse this 10 week race training schedule if you have never ran (or not for many years), and are looking at starting with a 5 miler (8 km).

The first 2 weeks runs are 5 and 1s which means running 5 minutes and walking 1 minute. Take a look at ten and ones vs continuous.

Week 3 you move up to 7 and 1s, then weeks 4 through ten can either be 10 and 1s or continuous depending on your preference. If you are in fairly good shape you might not need to start on week 1, just use this running schedule as a guide.

8 KM - 5 Mile Race Training Schedule

Week

Sun

Mon

Tue

Wed

Thur

Fri

Sat

Total

1

Off

Off

5/1*-2km

Off

5/1*-2km

Off

Off

4 km

2

5/1-3km

Off

5/1*-3km

Off

5/1*-3km

Off

Off

9 km

3

7/1-3km

Off

7/1**-3km

Off

7-1**-3km

Off

Off

9km

4

3km

Off

3km

Off

3km

Off

Off

9km

5

5km

Off

3km

Off

3km

Off

Off

11km

6

6km

Off

3km

1 hill

3km

Off

Off

12km+1hill

7

7km

Off

3km

2 hills

3km

Off

Off

13 km+2hills

8

8km

Off

3km

4 hills

3km

Off

Off

14km+4hills

9

4km

Off

3km

Off

3km

Off

Off

10km

10

8km
Race Day

Rest and Recovery

*5/1-2km = run for 5 minutes then walk for 1 minute for a total of 2 km

**7/1-2km= run for 7 minutes then walk for 1 minute for a total of 2 km

Useful Tools: Check out these useful tools to help you calculate your training pace and plan your running schedule.