8 Week Run Training Cycle

Boost your performance for end of season races

As summer fades and cooler temperatures set in, now is the perfect time to lace up and enjoy the last few months of outdoor running before the chill of winter arrives. Whether you’re looking to improve your run performance or gearing up for an end-of-season race, this 8-week training cycle is designed to help you hit your run goals. With three run-specific sessions per week, you’ll build endurance, speed, and strength while tracking your progress along the way. Be sure to also check out our pace calculator below to see where you’re currently at and monitor your improvements over time!

Pace calculator

Download Here!

Our pace calculator is a valuable tool designed to help athletes track their progress and tailor their training to specific zones. Accessible through Google Sheets or Excel, it’s easy to use and provides crucial insights for your runs. 

How to get started:

  • Enter your name 
  • Input test time (recorded as a day time, such as 5:36 being entered as 12:05:36 AM).
  • The sheet will automatically generate the training zone paces, percentage of threshold, and pace options in either Min/KM or Min/Mile.

With this information, you’ll know exactly what pace to maintain for different training zones. For example, a Zone 2 run at 75% would mean maintaining a pace of 8:16/mile or 5:09/km. Once the calculations are done, use this information to keep on track throughout your training cycle!

Run Training Plan

Training Cycle: 8 Weeks + Test

The programming will be 3x/Week with each session having specific goals.

Full Training Cycle
  • 1 Session 1 = Speed Session
  • What is a speed session?
    • High intensity intervals
    • Focus on working at or above threshold pace
  • 2 Session 2 = Tempo
  • What is Tempo?
    • Increasing time running at race pace
    • Increase efficiency at threshold pace
  • 3 Session 3 = Long Runs (or Zone 2)

  • What is the Long Run?

    • Accumulating volume for desired running goal
    • Increase ease of running / Running efficiency
    • Increase cardio-vascular endurance

Cycle Logistics & Other Details

1. Recording your mile test

Session 1, week 1 is a test. This session is important to include since we’ll be testing our mile to give us our training zones. This program can be done without this test, but in order to respect the session goals, it would be best to have the training zones, especially for Zone 2 running. Use our Running Pace Calculator attached above to calculate training zones. Instructions to fill out sheet are on the second tab.

2. Test Environment

To get the most out of the test, running on a track is ideal but not mandatory. Avoid running on a hilly course.

3. Use a Run Tracker

Use fitness tracker or a run tracking app like Strava to help track progress. Athletes who have smart watches such as Garmin, Apple, Fitbit or Coros can connect them to Strava and
automatically save their running workouts.

Download Strava

4. Set a Goal

There will not be a scheduled test at the end of the programming cycle. We recommend Scheduling a “race day” for 5, 10 or 21 km distance to test your progress.

Full Training Cycle
Endurance training for runners

Extra Tips & Tricks​

Hydration

Athletes should bring hydration with them on most runs, particularly their long runs. Athletes who are preparing for the 21 km distance will need to be particularly attentive to their hydration
and also fueling. It is a good idea to train consuming carbs while running and add electrolytes to your water to replace fluids loss through sweat. 

Running Gear

It’s important to have the right equipment for running, especially running shoes. Athletes should run with comfortable and appropriate running shoes to reduce the risk of injury.

Recovery

You may experience lower body fatigue, especially after the
Speed & Tempo Sessions. Plan to take a day off after runs or take extra time to stretch and foam roll so you can recover and optimize your output each session.

'RunnIng' out of workout options?

Try our Functional Fitness classes!

Group classes are best for clients looking for accountability and community. We run intimate class sizes to keep our coaching to client ratio as close to 1:1 as possible. We believe proper class programming should help you progress towards your individual goals with the support of an entire community. These classes are best for novice to intermediate athletes just beginning Functional Fitness Training or looking for a competitive environment to start mastering all skills.

New to Functional Fitness?

Get started with our 10-session progressive training program!

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Your Physician Coach Crew

  • Dr. Audrey Falconi, DO, RMSK, CFL1
  • Dr. Ayla Hopkins, ND, CFL1
  • Coach Wyatt DeJong, COO, CFL2
  • Chassi Seppi, BS, CFL1