8 KM - 5 Mile Race Training Schedule for Beginners

Running Use 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.