Couch to 8K in 8 weeks

// Published January 12, 2015 by Swati

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:

Each Run Pace
Miles Minutes  
2 0:33:48 0:16:54
2.3 0:37:01 0:16:06
2.65 0:40:31 0:15:17
3.05 0:45:24 0:14:53
3.51 0:50:50 0:14:29
4.04 0:56:53 0:14:05
4.65 1:03:37 0:13:41
5.35 1:13:11 0:13:41

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:

Time MPH Miles
0:05:00 3 0.25
0:01:00 5 0.08
0:01:30 3 0.08
 Repeat 10 times    

And Week 5 looks something like this:

Time MPH Miles
0:05:00 3 0.25
0:05:00 5 0.42
0:03:00 3 0.15
 Repeat 5 times

This allows for a progression instead of just diving into 8k. You can get the full plan here.

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  1. The road that lies ahead | maplewallet

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