Wellness Challenge: My 8k Training Plan

Developing an 8k training plan for my recent race was a challenge I reluctantly accepted. I don’t like working out, and when you are struggling to lose weight, this can be problematic. I have however learned that I love three physical activities: walking, swimming, and yoga. Knowing this, I signed up for the VCU Health #8k as a fitness goal and challenge for myself. The VCU Health 8k is a 4.9-mile race through Richmond and is attached to the Richmond Marathon. The weather was fabulous the day of the competition, and I had an incredible support team joining me on race day.

8k Training Plan
8k Training Plan

I didn’t run the 8k, I walked. But, I still had to train, and I had to start my training at the very beginning a simple 1-mile walk. A 1-mile walk may seem easy, but for me it was difficult. Two years ago, I broke my left hip, and I’m still on the journey to a full recovery.

The majority of 8k training plans are designed for runners, not walkers. Walking training plans that did exist included weight training sessions or were started at higher mileage than I was ready to undertake. I did some research and developed a walking training plan that worked for me. I don’t have a gym membership, so my training schedule was highly dependent on the weather.

8k training plan

I broke my 8k training plan down into three weekly workouts/walks. These walks were done late in the evening after work.

My 8k Training Plan

Week One: 1 mile, 1.5 miles, 1 mile

Week Two:  1 mile, 1.5 miles, 1 mile

Week Three: 2 miles, 2 miles, 2.5 miles

Week Four: 2 miles, 2 miles, 3 miles

Week FIve: 2 miles, 2 miles, 2 miles

Week Six: 2 miles, 2 miles, 2 miles

Week Seven: 2 miles, 2.5 miles, 4 miles

Week Eight: 3 miles, 2 miles, 3 miles

Week Nine: 2 miles, 3 miles, 2 miles

Week Ten: 2 miles, 3 miles, 4.5 miles

Week Eleven: 3.5 miles, 3 miles, 5 miles

Week Twelve: 3 miles, 3 miles, 4 miles

Week Thirteen: 3 miles, 2 miles, RACE DAY!

I am happy to report that I finished the 8k race, and I didn’t finish last! I’m planning to sign up for the Monument Ave 10k. My 10k training starts next week.

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Amanda is a native of Richmond, VA. She enjoys writing, blogging, traveling, shopping, and spending time with friends and family.

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