Couch to 8K in 8 weeks
Since my first race is going to be an 8K, and I haven’t run before, I needed a modified and compressed version of Couch to 8K — in less than 8 weeks. I had to modify a Couch to 5K plan. Each week, not only do I need to increase pace, but also distance.
Here are the goals I made:
I always start out with walking (so not meeting the pace goal) and then by the end of the week, running the distance. I still use the Couch to 5K (albeit, modified) versions of sprint running. So for Week 1, it looks like this:
|Repeat 10 times|
And Week 5 looks something like this:
|Repeat 5 times|
This allows for a progression instead of just diving into 8k. You can get the full plan here.