The 5K Intermediate Plan is intended for you if you are able to run 5+ miles and want to add some speed work to improve your time in a 5K. You should be running 4-6 days a week already and have run a 5K or other race in the past but may have not done any consistent speed work as part of your training. Keep in mind there is very little of a taper and most workouts are introductions. If you are already doing higher mileage you can continue so adjust plan as needed. For more detailed adjustment or if you are already doing speed work stay tuned for our "Personalized Training Plan Service" coming in the future. NOTE: There are many more components to training that will help you but hard to add to generic training plans. A coach can help you to add those in. For now checkout our Strength and Core Routine section of the website for videos and rest of the training section for more helpful info
Week |
Monday |
Tuesday |
Wedsnesday |
Thursday |
Friday |
Saturday |
Sunday |
Total |
Week 1 |
4 Easy |
4 Easy |
4 Easy |
4 Easy |
Rest |
5 Long |
Rest |
21 |
Week 2 |
5 Easy |
5 Easy |
2 Easy+ 4x800 @VO2Max+ 1 Easy |
4 Easy |
3 Easy |
6 Long |
Rest |
28 |
Week 3 |
5 Easy |
5 Easy |
2 Easy+ 3@Tempo+ 1 Easy |
4 Easy |
4 Easy |
7 Long |
Rest |
31 |
Week 4 |
6 Easy |
5 Easy |
2 Easy+ 4x1200@VO2Max+ 1 Easy |
5 Easy |
5 Easy |
8 Long |
Rest |
35 |
Week 5 |
5 Easy |
5 Easy |
2 Easy+ 6x200@Speed+ 1 Easy |
4 Easy |
4 Easy |
6 Long |
Rest |
28 |
Week 6 |
6 Easy |
6 Easy |
2 Easy+ 4@Tempo+ 1 Easy |
6 Easy |
6 Easy |
9 Long |
Rest |
40 |
Week 7 |
6 Easy |
6 Easy |
2 Easy+ 8x400@VO2Max+ 1 Easy |
6 Easy |
6 Easy |
9 Long |
Rest |
38 |
Week 8 |
5 Easy |
2 Easy+ 4x400@VO2Max+ 1 Easy |
5 Easy |
4 Easy |
2 Easy |
5K Race! |
Rest - Enjoy! |
23.1 |
Easy = Easy Pace which is run at what we call conversational pace. If you are not able to talk in short sentences to a person running with you you are running too fast. Error on the side of caution and run slower if you are not sure.
Long = Long Run Pace which is run almost at the same pace as Easy but a bit slower if you need. The goal is to run it without have to stop (red light being the exception) so slow it down
Tempo = Tempo or Lactate-Threshold Pace which is best described as "Comfortably Hard". Its slower than VO2Max but faster any easy or long pace run
VO2Max = VO2Max pace which means running approximately at your 3K to 5K race pace. This helps improve the amount of oxygen you body can actually use during intense exercise. Faster than Tempo but slower than Speed pace
Speed = Speed form or Repetition pace as its sometimes called is meant to work on your raw speed, leg turnover etc. Faster than VO2Max and very close to an all out effort but not all out.
Use our Training Pace Calculator to figure out your pace. Use a current race not a PR from a long way back
Long = Long Run Pace which is run almost at the same pace as Easy but a bit slower if you need. The goal is to run it without have to stop (red light being the exception) so slow it down
Tempo = Tempo or Lactate-Threshold Pace which is best described as "Comfortably Hard". Its slower than VO2Max but faster any easy or long pace run
VO2Max = VO2Max pace which means running approximately at your 3K to 5K race pace. This helps improve the amount of oxygen you body can actually use during intense exercise. Faster than Tempo but slower than Speed pace
Speed = Speed form or Repetition pace as its sometimes called is meant to work on your raw speed, leg turnover etc. Faster than VO2Max and very close to an all out effort but not all out.
Use our Training Pace Calculator to figure out your pace. Use a current race not a PR from a long way back