Training Plans > 5k Training Plans > Intermediate Run 5k Training Plan

Intermediate Run 5k Training Plan

Training Plan Overview

The Intermediate 5K Run Training Program is geared towards runners who have completed 5K and want to improve their finish time successfully. It incorporates four run (two easy, one long, one speed), rest days and cross-training. The speed workouts focus on improving speed, fitness and efficiency in running. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Intermediate 5K Run Program is best suited for those who have been running at least 3-4 times per week for 40-45 minutes.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Intermediate Run 5k Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My 5k training plan

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Dec 30	Dec 30 Easy Run 40 mins	Dec 31 Cross-Train 45 mins	Jan 1 Run 45 mins	Jan 2 Cross-Train 45 mins	Jan 3 Run 30 mins	Jan 4 Endurance Run 45 mins	Jan 5 Rest
Week 2 Jan 6	Jan 6 Run 40 mins	Jan 7 Cross-Train 45 mins	Jan 8 Run 45 mins	Jan 9 Cross-Train 45 mins	Jan 10 Run 30 mins	Jan 11 Endurance Run 45 mins	Jan 12 Rest
Week 3 Jan 13	Jan 13 Easy Run 40 mins	Jan 14 Cross-Train 45 mins	Jan 15 Run 50 mins	Jan 16 Cross-Train 45 mins	Jan 17 Run 30 mins	Jan 18 Endurance Run 50 mins	Jan 19 Rest
Week 4 Jan 20	Jan 20 Easy Run 45 mins	Jan 21 Cross-Train 45 mins	Jan 22 Speed Run 50 mins	Jan 23 Cross-Train 45 mins	Jan 24 Run 30 mins	Jan 25 Endurance Run 50 mins	Jan 26 Rest
Week 5 Jan 27	Jan 27 Easy Run 45 mins	Jan 28 Cross-Train 45 mins	Jan 29 Speed Run 56 mins	Jan 30 Cross-Train 45 mins	Jan 31 Run 30 mins	Feb 1 Endurance Run 50 mins	Feb 2 Rest
Week 6 Feb 3	Feb 3 Easy Run 45 mins	Feb 4 Cross-Train 45 mins	Feb 5 Speed Run 44 mins	Feb 6 Cross-Train 45 mins	Feb 7 Run 30 mins	Feb 8 Endurance Run 60 mins	Feb 9 Rest
Week 7 Feb 10	Feb 10 Easy Run 45 mins	Feb 11 Cross-Train 45 mins	Feb 12 Speed Run 50 mins	Feb 13 Cross-Train 45 mins	Feb 14 Run 30 mins	Feb 15 Race Pace Run 60 mins	Feb 16 Rest
Week 8 Feb 17	Feb 17 Easy Run 45 mins	Feb 18 Cross-Train 45 mins	Feb 19 Run 46 mins	Feb 20 Cross-Train 45 mins	Feb 21 Run 30 mins	Feb 22 Race Pace Run 60 mins	Feb 23 Rest
Week 9 Feb 24	Feb 24 Easy Run 40 mins	Feb 25 Cross-Train 45 mins	Feb 26 Run 46 mins	Feb 27 Cross-Train 45 mins	Feb 28 Run 30 mins	Feb 29 Endurance Run 50 mins	Mar 1 Rest
Week 10 Mar 2	Mar 2 Easy Run 40 mins	Mar 3 Rest	Mar 4 Run 30 mins	Mar 5 Rest	Mar 6 Run 30 mins	Mar 7 Rest	Mar 8 5K Race!

Warning

Based on your selected race date you should have started training on Dec 30, 2011. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.