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WEEK 8 OF 9

Couch to 5K Week 8: Workouts and What to Expect

28 min continuous run. All three sessions are identical this week.

Run Walk Warm-up / cool-down
  1. Day 1

    Steady 28

    28 min continuous run

    Total workout
    38 min
    Time running
    28 min
    Intervals
    3
    Full interval breakdown
    1. Warm-up walk5 min
    2. Run28 min
    3. Cool-down walk5 min
  2. Day 2

    Hold the pace

    28 min continuous run

    Total workout
    38 min
    Time running
    28 min
    Intervals
    3
    Full interval breakdown
    1. Warm-up walk5 min
    2. Run28 min
    3. Cool-down walk5 min
  3. Day 3

    Long steady

    28 min continuous run

    Total workout
    38 min
    Time running
    28 min
    Intervals
    3
    Full interval breakdown
    1. Warm-up walk5 min
    2. Run28 min
    3. Cool-down walk5 min

What to expect in week 8

Three more continuous runs, now 28 minutes each: another three minutes on week 7. There is nothing clever left in the plan at this point: it's the same run, slightly longer, three times.

That's the whole method, really. Small increments, no heroics, repeated until the thing that was impossible in week 1 is just what you do on a Tuesday. Keep the pace where it has been and let the extra three minutes be uneventful.