How to Train for a Five-Mile Race

A five-mile race, also known as an 8K, isn't like running a marathon. An active person could run five miles without much intensive training. The average person, however, is going to need to train for such an event. Correctly training to run for that distance makes five miles easily doable.

Things You'll Need

  • Comfortable clothes
  • Running shoe
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Instructions

    • 1

      Outline an 8-week training schedule. Work out six days a week for eight weeks straight. The schedule should consist of various running, stretching and strengthening exercises. Some days will be lighter or heavier than others.

    • 2

      Stretch and train for strength on Mondays. Stretch your quads, hamstrings, glutes and calves. Stretch before running to warm up and afterward to cool down. Do strength training, such as bench presses, rows, curls, crunches and lunges. These exercises will work your chest back, shoulders, arms, abdominals, hips, butt and legs.

    • 3

      Run a minimum of two miles per day on Tuesdays, Thursdays and Sundays. During weeks 3 and 4, gradually increase the Thursday and Sunday runs to three and four miles per day, respectively. Do strength training, in addition to running, on Thursdays.

    • 4

      Cross train on Wednesdays and Saturdays for 30 minutes, minimum. In weeks 3 through 8, increase this gradually from 40 to 60 minutes. Cross training can be walking, swimming, cycling, hiking, dancing or any other anaerobic activity.

    • 5

      Rest on Fridays. Avoid all activity if possible. Allow your body to recover. Drink plenty of fluids.