If you've been feeling tempted to join our 8K but haven't ever run before - we're so pleased to share that you still - absolutely definitely - have time to train!

We've created this eight week planner for you and so long as you start it before the 18th August - that's eight weeks before the run on the 13th October - you'll be golden!

1. The full training plan is below and is also available to download as a pdf here Training Plan 8 K in 8 weeks
2. The graphic included in this article includes the headlines of the training programme - please ensure you read the whole plan before lacing up your running shoes for the first time
3. Before you dive straight into the plan, here are some terms you'll need to know.

· Easy Run – Easy effort runs make up the majority of this training plan. On a scale of 1-10, your effort should feel like a 3 or 4. If needed, this is the pace you’d be able to run at for two hours.

· Walk/Run Training – Walk/Run Training is a great way to improve endurance if you’re not ready to run continuously for longer than 30 minutes. Start by alternating walking for one minute with running for one minute, then gradually increase the time spent running whilst decreasing the time spent walking. For example, walk for two minutes, run for four minutes. This is how the ‘Couch to 5K’ Programme works and is very successful.

· Warm Up - Take about 3-5 minutes before each run to prepare your body. High knees, leg swings, arm circles, jumping jacks, are all great movements to do gently before a run. Avoid static stretches before a run, these are for afterwards.

· Cool Down – Ensure you carry out some static stretching/Yoga poses for five minutes after every run, holding each stretch/pose for at least 40 seconds.

· Rest Day - A day with no exercise. You should have at least one full rest day every week to ensure your body is able to recover and be ready for the next week.

· Strength Workouts – Many people begin a running programme without any previous strength work or strength exercises built into their routine, which could result in injury. Strength exercises include lunges, press ups, planks, squats which all help the body build strength to take on the longer runs.

· Cross Training – other forms of exercise including swimming, cycling, yoga, tennis, rowing machine, anything that gives your running muscles a break whilst remaining active.

· Flexibility – Don’t worry if you can’t stick to the following plan religiously, or find you need to swap days/activities. As long as you’re able to run for the longest amount of time each week in the plan, you’ll run a successful 8K in eight weeks’ time.

🏃🏽‍♀️ BEGINNER’S EIGHT WEEK TRAINING PLAN FOR THE RISE 8K RUN FOR WOMEN

This plan is aimed at participants who want to take it easy and complete the 8K running, but under no pressure to finish it within a specific time.

WEEK ONE – BUILDING YOUR FOUNDATION

Your goal is to get into the swing of running, adapt into a new routine, and most of all enjoy it. Feel free to use Walk/Run Training if you’re completely new to running, or returning to running after a break from it.

1. MONDAY – REST DAY (nice start!)
2. TUESDAY – 15 minute walk/jog
3. WEDNESDAY – Strength Workout (30 minutes or more)
4. THURSDAY – 15 minute walk/jog
5. FRIDAY – REST DAY
6. SATURDAY – 15 minute walk/jog
7. SUNDAY – 30 minute walk/jog (or 1 minute walking, 2 minutes jogging repeated until you’ve been moving 30 minutes)

WEEK TWO – MAINTAINING MOMENTUM, BUILDING FOUNDATION

Your goal is to build on the foundation from week one, and maintain the momentum of a new routine/training programme. You might feel tired, this is normal. Don’t be put off!

1. MONDAY – REST DAY
2. TUESDAY – 15 minute walk/jog
3. WEDNESDAY – Strength Workout (30 minutes or more)
4. THURSDAY – 15 minute walk/jog
5. FRIDAY – REST DAY
6. SATURDAY – 15 minute walk/jog
7. SUNDAY – 40 minute walk/jog

WEEK THREE – STARTING TO RUN SHORT DISTANCES CONTINUOUSLY AND BUILD CONFIDENCE

1. MONDAY – REST DAY
2. TUESDAY – 20 minute jog
3. WEDNESDAY – Strength Workout (30 minutes or more)
4. THURSDAY – 20 minute jog
5. FRIDAY – REST DAY
6. SATURDAY – Cross Training (30 minutes or more)
7. SUNDAY – 50 minute walk/jog

WEEK FOUR – BUILDING MENTAL STRENGTH AND MAINTAINING TIME ON FEET

1. MONDAY – REST DAY
2. TUESDAY – 25 minute easy run
3. WEDNESDAY – Strength Workout (30 minutes or more)
4. THURSDAY – 25 minutes easy run
5. FRIDAY – REST DAY
6. SATURDAY – Cross Training (30 minutes or more)
7. SUNDAY – 60 minute jog/walk – note the switch in wording on this week’s longer run. Break it down into running for 5 minutes, walking for 1 minute if this helps you get through the time.

WEEK FIVE – MAINTAINING TIME ON FEET AND STAMINA

1. MONDAY – REST DAY
2. TUESDAY – 30 minute easy run
3. WEDNESDAY – Strength Workout (30 minutes or more)
4. THURSDAY- 30 minute easy run
5. FRIDAY – REST DAY
6. SATURDAY – Cross Training (30 minutes or more)
7. SUNDAY – 65 minute jog/walk (break it down like the previous week if you need to)

WEEK SIX – INCREASING MENTAL AND BODY STRENGTH WITH MORE KMS

1. MONDAY – REST DAY
2. TUESDAY – 40 minute easy run
3. WEDNESDAY – Strength Workout (30 minutes or more)
4. THURSDAY – 40 minute easy run
5. FRIDAY – REST DAY
6. SATURDAY – Hill running! Don’t be scared, this will strengthen your running overall, and whilst it may feel challenging, you’ll reap the rewards. Find a shallow hill near you and gently run up it for one minute (hopefully the hill is long enough!). Walk back down, then repeat ten times. Speed up as you go, if you can.
7. SUNDAY – 70 minute jog/walk

WEEK SEVEN – REFUELLING, SLEEP, WATER, REPEAT! ENSURING YOU’RE EATING WELL, GETTING ENOUGH SLEEP AND DRINKING ENOUGH WATER, WITH ADDED ELECTROLYTES IF IT’S HOT WHILST YOU’RE FOLLOWING THE PROGRAMME.

1. MONDAY – REST DAY
2. TUESDAY – 45 minute steady run
3. WEDNESDAY – Strength Workout (30 minutes)
4. THURSDAY – 45 minute steady run
5. FRIDAY – REST DAY
6. SATURDAY – Hill repeats again (same as last week)
7. SUNDAY – 75 minute jog (aim here is not to walk if possible)

WEEK EIGHT – REDUCING THE RUNNING, MORE REST, READY FOR THE RISE 8K!

1. MONDAY – REST DAY
2. TUESDAY – 45 minute steady run
3. WEDNESDAY – REST DAY/LOW IMPACT EXERCISE SUCH AS YOGA OR GENTLE SWIMMING
4. THURSDAY – 20 minute gentle jog
5. FRIDAY – 20 minute gentle jog
6. SATURDAY – REST DAY, including an early night and a nice, healthy dinner
7. SUNDAY – RISE 8K DAY!

WEEK NINE POST RACE – WELL DONE! YOU DID IT!

All of your friends and family members will be extremely proud of you!

Thank you for running for RISE, now is the time to collect those sponsorship promises, and share your achievement.

If you’re able to share on social media, please do tag us on Facebook and Twitter and use the hashtags #RunForRISE and #RISE8k