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How Many Miles is an 8K? [8K to Miles]

The 8K is an unusual long-distance road running event.

In this article, you will find out how many miles is an 8K. You will also get answers to the most frequently asked questions.

8K race is equivalent to 4.97097 miles. The “K” in 8K stands for kilometers, and 1 kilometer is approximately 0.621371 miles. Therefore, the 8K race is approximately 4.97 miles long.

The 8K run is a road running event usually distinguished from the 8,000-meter track running event by stating the distance in kilometers, rather than meters.

If you run 8000 meters on track you need to run 20 laps around an Olympic-sized track (400m) or 40 laps around an indoor track (200m).

Miles and kilometers serve as common units of length or distance, employed across various regions worldwide.

While countries like the United States and a few others predominantly utilize miles, the majority of nations have embraced kilometers as the standard measure for gauging distances.

How many miles is an 8K

How long does it take to train for an 8K?

Generally, most training plans for an 8K range from 8 to 12 weeks. The time it takes to train for an 8K (4.97 miles) race can vary depending on your fitness level, running experience, and your goals.


Patience is important in running, and with the continuity of training, results will come. Listen to your body and set realistic and achievable goals to avoid injuries and overtraining.

It’s always a good idea to consult with a running coach before starting a new training program, especially if you’re new to running or have any underlying health concerns.

How long does it take to go from couch to 8K?

If you’re starting from a very sedentary lifestyle, you might need a few months to build a base level of fitness before beginning an 8K training program.

Focus on walking regularly and gradually incorporating short periods of jogging or running.

Read more: Can You Become a Runner? (Top 19 Tips to Become a Runner)

Remember, the goal is not just to complete the 8K but also to do so comfortably and without risking injury.

Additionally, factors like cross-training, proper nutrition, adequate rest, and injury prevention strategies can contribute to a smoother and more successful transition from a sedentary lifestyle to running an 8K.

Different Types of Runs

How to train for an 8K?

Training for an 8K run involves a combination of different types of training.

It is necessary to train 3 to 4 times a week, pay attention to adequate recovery, and do strength training.

With consistency and continuity of training, the results will not be missed.

It’s important to focus on gradual progression, consistency, and enjoying the process of becoming more active and fit.

It’s recommended to follow a structured training plan to avoid overexertion and reduce the risk of injury.

One workout a week should be a very easy run with strides at the end. This way you will add speed to your workout and you will be more prepared for the next more intense workout.

Then the second and third workouts of the week should be fartlek training, intervals, or tempo runs. If you train 3 times a week then one day a week you should do one of these 3 types of training.


Fartlek training is great for both beginners and advanced runners because of its adaptability. One of the main benefits of fartlek training is that you run on feeling, without thinking about pace. This way you will break the monotony in your workout and add speed without too much stress.

The fourth workout of the week should be a long run. A long run will improve your endurance and resistance to fatigue.

long run

Take at least one day off between workouts.

Example of training schedule – 3 training sessions per week

MON: rest
TUE: easy run + strength training
WED: rest
THU: fartlek training + strength training
FRI: rest
SAT: rest
SUN: long run

Example of training schedule – 4 training sessions per week

MON: rest
TUE: easy run + strength training
WED: fartlek training + strength training
THU: rest
FRI: tempo run + strength training
SAT: rest
SUN: long run

It is also important to do strength training at least 2 times a week.

Aside from preventing injuries, strength training will also help you build muscles that are required for you to maintain proper running form, making you a more efficient runner.


Listen to your body, progress at a pace that feels manageable, and consider consulting a healthcare professional before starting any new exercise program, especially if you have any underlying health concerns.
How long does it take to walk 8 km

What is the average time to walk 8K?

The average time to walk 8K is between 1 hour 20 minutes and 1 hour 36 minutes, which means that the average walking speed is between 3.11 and 3.73 miles per hour.

The average walking pace is between 16:05 and 19:18 minutes per mile.

Numerous factors, such as age, gender, fitness level, and terrain, will affect the final time.

The information is based on research conducted by Schimpl et al.

Depending on the walking pace, the table shows how long it takes to walk 8K.

Average walking pace
20:00 min/mi
12:26 min/km
3.00 mph
4.83 kph
Moderate walking pace
17:09 min/mi
10:39 min/km
3.5 mph
5.63 kph
Brisk walking pace
15:00 min/mi
9:19 min/km
4.00 mph
6.44 kph
Fast walking pace
12:00 min/mi
7:27 min/km
5.00 mph
8.05 kph
8 km time in minutes1 hour 39 min 28 sec1 hour 25 min 12 sec1 hour 14 min 32 sec59 min 36 sec

Read more: How Long Does It Take to Walk 8 Km? (Detailed Answer)

average 8 km time

How long does it take to run 8K?

Beginners need approximately 54 minutes (average running pace 10:52 minutes per mile or 6:45 minutes per kilometer) to run 8K, while more experienced runners need 34 minutes (average running pace 6:50 minutes per mile or 4:15 minutes per kilometer).

The table shows how long it takes to run 8K depending on the running pace.

Minutes per mileMinutes per kilometer8 kilometers

Use my running pace calculator with which you can calculate the time needed to run 8K at a certain pace. You can also calculate what pace you will run if you run 8K in a certain time.

Read more: Average 8 km Time By Age, Sex, And Ability Level 

What is a good 8K time?

Generally speaking, a good 8K time for beginners/recreational runners is under 48 minutes (average running pace 9:39 minutes per mile or 6:00 minutes per kilometer).

This is a common goal for many beginners, and achieving this time indicates a solid level of fitness and dedication.

A good 8K time for intermediate runners is 36 minutes (average running pace 7:15 minutes per mile or 4:30 minutes per kilometer).

This range is often considered a good goal for intermediate runners who have been consistently training and improving their pace.

A good 8K time for advanced runners is sub-24 minutes (average running pace 6:26 minutes per mile or 4:00 minutes per kilometer).

Breaking the 24-minute barrier is a noteworthy accomplishment and is often considered a competitive time for the 8K distance.

A good 8K running time varies from person to person. Someone will find 26 minutes a good 8K time, while some other runner might be dissatisfied with that result.

Many factors affect the 8K time, including:

  • Sex – On average, men run faster than women due to genetic predispositions.
  • Age – Most professional 8K runners run their personal records between the ages of 25 and 35.
  • Ability level – Form and health also affect your running time.
  • Experience – With years of training, you gain experience that also affects your running time.
  • Weather – 8K is a relatively short race. So, to have suitable conditions, it is important that there’s no precipitation and that it’s not too cold or too hot.
  • Terrain – Flat terrain is ideal for a good 8K result since it allows you to maintain a steady pace and not lose additional energy running uphill and downhill.

A good 8K running time is the result with which you are satisfied.


Do not compare yourself to others, everyone is different. Track your own results and overcome your boundaries.

Enjoy running and progress gradually in order to train without injuries, because that is most important.

How many calories do you burn on an 8K run?

Running 8K will burn you on average 500 calories.

The exact number of calories spent while running 8K depends on the weight and fitness of the runners, their pace, the terrain they run on, and the weather conditions.

The heavier you are, the more calories you will burn because you have to carry more weight and work harder to run the same distance at the same pace.


According to the calories burned running calculator, a runner who weighs 180 lbs will spend approximately 696 calories by running 8K at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 502 calories.

Read more: How Heavy Is Too Heavy to Run? (17 Tips for Heavy Runners)

Race Time Predictor

How to estimate your 8K finish time?

If you want to know what time you can expect during an 8K run, use my race time predictor. This predictor can predict the result of a targeted race and calculate its average pace based on previous run or race results.

Read more: Race Time Predictor

Race time predictor assumes that the runner has done the appropriate training for the distance they want to run.


A perfect race has minimal pace changes, which is why this race predictor also calculates the average pace. This way you will avoid running too quickly in the earlier stages of a race and exhausting yourself early.

Keep in mind that the predicted result is just an estimate since factors like weather and running terrain can affect the end result of a race.

It might happen that the race takes part on terrain with plenty of slopes, or that there’s strong wind and rainfall that will negatively affect your results, and which the predictor simply won’t be able to anticipate.

How to run an 8K race?

If you are running your first 8K race or if you want to run your personal best, you need to predetermine your running pace so that you can run “smarter”, with respect to your current fitness level.

That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.


The perfect race is run with minimal pace changes. To know the pace at which you should run and what your split times are, use the running pace calculator. That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.

It is better to start slower than too fast.

This research speaks in favor of this. World records of 5,000 meters to the marathon, in the women’s and men’s categories, were set by running a negative split, which means running the first part of the race slower than the second.

It is a thin line between your new personal best and a bad race, so be careful!

It is essential to control the pace and not let the adrenaline overwhelm you or the other runners influence you.

Controlling your running pace is a skill that requires time to master. Be patient and listen to your body.

How hard is it to run an 8K without training?

If you are active and in good shape, it is possible to run 8K without training. If you have not done any sports so far, and you spend most of your time sitting, then it is not recommended.

I always advise a smart and consistent approach to training regardless of someone’s current level of fitness.

how many steps are in 8 kilometers

What is the number of steps you should take in 8K?

You should take approximately 10400 steps to walk 8K and 7600 steps to run 8K.

To calculate an accurate figure, you need to consider a number of different factors, such as gender, height, weight, stride length, and pace of walking or running.

For example, a shorter person will have to take many more steps to cover the same distance, unlike a taller person.

You can use a calculator to determine exactly how many steps, you have taken in 8K of walking or running.

The study calculated the average number of steps that need to be taken per mile while walking or running.

The table shows an overview of the steps required to cross 8K at a given speed.

Slow walk
20:00 min/mi
12:26 min/km
Brisk walk
15:00 min/mi
9:19 min/km
Light jog
12:00 min/mi
7:27 min/km
Slow run
10:00 min/mi
6:13 min/km
8:00 min/mi
4:58 min/km
Fast run
6 min/mi
3:44 min/km

The table shows an overview of how many steps you will take in 8K while moving at a certain speed.

Read more: How Many Steps Are in 8 Kilometers? (Detailed Answer)


Matea Matošević

Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…