Free 8K (5 Mile) Training Plans – Beginner and Intermediate!

Signing up for an 8K (5 mile) race? Get prepared with these free beginner and intermediate 8k training plans! In just 8 weeks, you’ll find yourself ready to cross that finish line feeling great.

While you can jump to the bottom to download the plans, please read all the information in this post as it is essential to understanding how to use them.

Disclaimer: This post was written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Short Course Triathlon Coach. It is for informational purposes only and should not be construed as individual training advice. Consult a doctor prior to beginning any new exercise program.

Who are these training plans for?

The beginner training plan is geared towards:

• Anyone that wants to complete their first 8K (5 mile) race, even without much prior running experience
• Beginner runners (or run-walkers) that want a structured training plan for an 8K but don’t have a time goal.

The intermediate plan is geared towards:

• Runners that want a structured training plan for an 8K, have a good base, and are comfortable incorporating some speed work

Note: Some runners may fall between these two levels. In this case, you can use the intermediate plan without the speed work. You can simply run a 3-4 mile comfortably paced run that day instead.

What level of fitness do you need to start?

To start the beginner plan, you should be able to run (or run-walk) for 2 miles. There are no minimum requirements for pace. If you cannot currently complete 2 miles, please check out our beginner guide to start running where you’ll find a gradual run-walk plan to help you build up towards that goal.

To start the intermediate plan, you should be able to comfortably run at least 3 miles. You should also have been running consistently a couple days per week for the last 3 months without injury.

Do not start either plan if you have any running injuries or medical conditions that may affect your ability to safely run.

What is the schedule like?

The beginner plan includes three weekly workouts. I recommend these be done as Mon/Weds/Sat or Tues/Thurs/Sun, but you can adjust in a way that works for you as long as you are not stacking the three workouts back-to-back, and not having your speed work and long run back-to-back.

The intermediate plan includes five weekly workouts. As written, the runs are scheduled for Tues/Weds/Thurs/Sat/Sun. If needed, you can feel free to rearrange the days in a way that works for your schedule. Be mindful of not stacking them all back-to-back.

Important: Cross training and strength training are not listed on these plans, but are recommended to include if possible.

• For beginners, strength or cross training can be done on non-run days. Be sure to leave at least one full rest day.
• For intermediate runners, strength training can be done in the AM/PM opposite your easy short runs, and/or on one of your non-run days. Cross training can be done on one of your off days from running. Be sure to leave yourself at least one full rest (or active recovery) day.

Workout Descriptions

Below are the types of runs in the plan. For the beginner plan, you’ll only find easy pace and long runs. The intermediate plan includes all types.

Easy Short Run – These are your mid-week short runs, designed to be done at a pace that’s comfortable to you. Think of the pace where you can have a conversation with someone running next to you. Beginner runners, feel free to add walking intervals as needed.

Long Runs – As it sounds, these are the longest runs of your week.  They are meant to help you build endurance. These should be completed at a comfortable pace that you can maintain the entire time. You may need to slow down a bit compared to shorter runs in order to maintain your pace. 

For the intermediate plan, a couple long runs include a “fast finish” where the last mile should be run at a faster pace than the previous miles.

Tempo Run – These runs start with 10 minutes at an easy pace, accelerating to 10-20 minutes at tempo pace, followed by another 10 minutes at an easy pace.

Tempo pace should feel “comfortably hard”. For most people, it’s the pace they could sustain for an hour. (This pace obviously varies between athletes; for some it will be around their 10K pace and for others it may be their half marathon pace).

Don’t worry too much about figuring out the perfect tempo pace number. Aim for something that feels comfortably hard, and you’ll hit the right mark.

Strides – A run in your last week contains 4 strides, which are just quick bursts of controlled acceleration and deceleration within an otherwise easy run.

Track workouts – These workouts are specifically designed to improve speed. Be sure to start and end each workout with a 10-minute warm up and cool down at a comfortable pace. 

After your warmup, complete the workout for the distance and pace indicated.  Each workout has a specified number of intervals, along with recovery distance that can be done jogging or walking. 

For example, a workout of “3×1600 @ 10K pace, R: 800 m” would look like this:

• 10 min comfortable run warm up
• 1600 meters at 10K pace
• 800 meters comfortable run or walk
• 1600 meters at 10K pace
• 800 meters comfortable run or walk
• 1600 meters at 10K pace
• 10 minute comfortable run cool down

If you don’t know your 10K or 5K pace, do not worry about nailing down an exact time. Simply run the intervals at a pace you can sustain for the entire distance that feels “hard”, and jog/walk the recovery so it feels “easy.”

It is helpful to know the following distances on the track:

• 400 m = 1 lap
• 800 m = 2 laps
• 1600 m (1 mile) = 4 laps

Additional Tips

• Warm up and cool down: Start each run with a few minutes of walking or easy jogging to warm up.  Along the same lines, give yourself a few minutes of walking at the end of a run to cool down. This helps prepare your body for the run and allows your heart rate to come down gradually afterward.

• Pay attention to form: Good running form can impact your speed and comfort. Try to you’re your head and neck neutral, keep your arms swinging lightly at your sides, and use quick feet in a normal stride. (Avoid overstriding – aka taking huge, long steps – as that can put you at risk for injury).

• Use good recovery tactics: Static stretching is best performed after your run, and may help you if you deal with feelings of tight muscles after runs. Foam rolling can be great for this as well. In addition, be sure to get enough sleep and eat a balanced diet, both of which are key for post-run recovery.

• Be sure you have a good pair of sneakers: Most running sneakers should be replaced every 500 miles. If you haven’t replaced yours in a while, it’s probably time to get a new pair. Consider visiting a running store where employees can assess your foot dynamics and recommend the right pair for you.

• Pay attention to soreness and injury: A little soreness can be normal after long runs; pain that affects your stride is not.  If you experience any injury that is affecting the way you run, be sure to see a doctor for an evaluation.

Your Free 8K (5 Mile) Training Plans

Below you’ll find both the beginner and intermediate plans. You can download the image or PDF of each plan, and they are also written in plain text below the image for accessibility purposes.

Important: These plans are written in miles, with the exception of track workouts which are written in meters.

Beginner 8K Training Plan

Download a printable version of the beginner plan.

Week 1:

• Day 1 – 1.5 mile run
• Day 2 – 2 mile run
• Day 2 – 2 mile run

Week 2:

• Day 1 – 2 mile run
• Day 2 – 2 mile run
• Day 2 – 2.5 mile run

Week 3:

• Day 1 – 2 mile run
• Day 2 – 2.5 mile run
• Day 2 – 3 mile run

Week 4:

• Day 1 – 2.5 mile run
• Day 2 – 2.5 mile run
• Day 2 – 3.5 mile run

Week 5:

• Day 1 – 2.5 mile run
• Day 2 – 3 mile run
• Day 2 – 3 mile run

Week 6:

• Day 1 – 3 mile run
• Day 2 – 3 mile run
• Day 2 – 4 mile run

Week 7:

• Day 1 – 3 mile run
• Day 2 – 3 mile run
• Day 2 – 4.5 mile run

Week 8:

• Day 1 – 3 mile run
• Day 2 – 3 mile run
• Day 2 – 8K (5 mile) race

Intermediate 8K Training Plan

Download a printable version of the intermediate plan.

Week 1:

• Tues – 3 mile run
• Weds – 10 minutes easy, 15 minutes at tempo pace, 10 minutes easy
• Thurs – 2 mile run
• Sat – 3.5 mile run
• Sun – 2 mile run

Week 2:

• Tues – 3 mile run
• Weds – 10 minute warm up run, then 2×1600 meters at 10K pace with 800 meter recovery jog or walk in between. 10 minute cool down run.
• Thurs – 2 mile run
• Sat – 4 mile run
• Sun – 3 mile run

Week 3:

• Tues – 3 mile run
• Weds – 10 minutes easy, 20 minutes at tempo pace, 10 minutes easy
• Thurs – 2 mile run
• Sat – 5 mile run
• Sun – 3 mile run

Week 4:

• Tues – 4 mile run
• Weds – 10 minute warm up run, then 5×800 meters at 5K pace with 400 meter recovery jog or walk in between. 10 minute cool down run.
• Thurs – 2 mile run
• Sat – 4 mile run with fast finish
• Sun – 3 mile run

Week 5:

• Tues – 4 mile run
• Weds – 10 minute warm up run, then 3×1600 meters at 10K pace with 800 meter recovery jog or walk in between. 10 minute cool down run.
• Thurs – 2 mile run
• Sat – 6 mile run
• Sun – 3 mile run

Week 6:

• Tues – 4 mile run
• Weds – 10 minute warm up run, then 6×800 meters at 5K pace with 400 meter recovery jog or walk in between. 10 minute cool down run.
• Thurs – 2 mile run
• Sat – 7 mile run
• Sun – 3 mile run

Week 7:

• Tues – 4 mile run
• Weds – 10 minute warm up run, then 8×400 meters at best sustainable pace with 400 meter recovery jog or walk in between. 10 minute cool down run.
• Thurs – 2 mile run
• Sat – 6 mile run with fast finish
• Sun – 3 mile run

Week 8:

• Tues – 3 mile run
• Weds – 30 minute run with 4 strides
• Thurs – 2 mile run
• Sat – 8K (5 mile) race OR 20 min easy
• Sun – 8K (5 mile race) (or rest)

Share: What race are you training for? If you used these plans, how did your race go?