It’s Shamrock Shuffle weekend in Chicagoland, and even though I’m not running it, I do work at a running store so I have been hearing all about it this week. All of this buzz about the Shamrock Shuffle got my running coach brain going and I decided that I should write a training plan for those of you who want to run the 8K next year or for those of you who have another upcoming 8K or 5 mile race. Today I’m sharing my 8K and 5 Mile Training Plan for Beginners, and will be sharing an intermediate plan tomorrow!
Disclaimer: Always consult your doctor before starting any exercise. This is meant to be a general guideline for training. Always listen to your body and if something doesn’t feel right, talk with your running coach or your doctor. Run smart and don’t get injured!
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Here’s the basics of the plan:
And the details:
Weekly runs: Since this is a plan for beginners, you should be running all of the weekly mileage at a conversational pace. What is conversational pace? It’s a pace that’s slow enough that you could talk to someone if you were running with them. Running with a buddy makes this easy, but if you’re not training with anyone, try talking or singing a line to yourself every once in a while. Just think of the fun looks you’ll get from other runners!
XT: Cross train to add strength and cardiovascular fitness. Depending on where you are in your fitness journey, you can leave Wednesday as a rest day or cross train.
Optional speed work: If you think you want to work on getting a little faster, try throwing in some strides after your runs on Tuesdays. To run a stride, you start by jogging, gradually increase to just under a sprinting speed, hold for a second or two, and then gradually slow down. You should cover about 100 m or yards total in each stride. Start with 6 strides in a row if you’ve never tried them and gradually work up to sets of 8 or 10 strides. Want more speedwork advice? Read my Speedwork for Beginners post.
Have you ever run an 8K or 5 mile race?
What’s your favorite themed race?