8-Week Running Program
Goal: 8 km in 32:00 (4:00/km pace)
Current: 6 km in 29:50 (4:58/km)
Week 1
■ Mon: Easy run 6 km @ 5:30–5:45/km
■ Tue: 6×400 m @ 4:00/km, 200 m jog recovery
■ Wed: Recovery jog 5 km @ 5:45/km
■ Thu: Tempo 4 km @ 4:35/km + 1 km easy
■ Fri: Easy 6 km + 4×100m strides
■ Sat: Long run 10 km @ 5:20/km
■ Sun: Rest
Week 2
■ Mon: Easy 7 km @ 5:35/km
■ Tue: 8×400 m @ 4:00/km, 200 m jog recovery
■ Wed: Recovery 5 km @ 5:45/km
■ Thu: Tempo 5 km @ 4:30/km
■ Fri: Easy 6 km + 4×100m strides
■ Sat: Long run 11 km @ 5:20/km
■ Sun: Rest
Week 3
■ Mon: Easy 7 km @ 5:30/km
■ Tue: 6×600 m @ 4:00/km, 90 sec recovery
■ Wed: Recovery 6 km @ 5:45/km
■ Thu: Tempo 5 km @ 4:30/km + 1 km easy
■ Fri: Easy 6 km + strides
■ Sat: Long run 12 km @ 5:15–5:25/km
■ Sun: Rest
Week 4
■ Mon: Easy 7 km
■ Tue: 6×800 m @ 4:00/km, 2 min rest
■ Wed: Recovery 5 km
■ Thu: Tempo 6 km @ 4:30/km
■ Fri: Easy 6 km + strides
■ Sat: Long run 12 km
■ Sun: Rest
Week 5
■ Mon: Easy 6 km @ 5:30/km
■ Tue: 8×500 m @ 4:00/km, 90 sec rest
■ Wed: Recovery 6 km
■ Thu: Tempo 6 km @ 4:25/km
■ Fri: Easy 6 km + strides
■ Sat: Long run 13 km @ 5:20/km
■ Sun: Rest
Week 6
■ Mon: Easy 7 km
■ Tue: 6×800 m @ 3:55/km, 2 min rest
■ Wed: Recovery 5 km
■ Thu: Tempo 6–7 km @ 4:25/km
■ Fri: Easy 6 km + strides
■ Sat: Long run 13 km
■ Sun: Rest
Week 7
■ Mon: Easy 6 km
■ Tue: 5×1 km @ 3:55/km, 2–3 min rest
■ Wed: Recovery 6 km
■ Thu: Tempo 7 km @ 4:20/km
■ Fri: Easy 6 km + strides
■ Sat: Long run 12 km @ 5:15/km
■ Sun: Rest
Week 8
■ Mon: Easy 6 km
■ Tue: 3×1.5 km @ 4:00/km, 3 min rest
■ Wed: Recovery 5 km
■ Thu: 4 km tempo @ 4:20/km
■ Fri: Rest or 4 km easy jog
■ Sat: TEST RUN — 8 km @ 4:00/km
■ Sun: Recovery 4–5 km easy