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.
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 Apr 1 |
Apr 1 Easy Run 40 mins |
Apr 2 Cross-Train 45 mins |
Apr 3 Run 45 mins |
Apr 4 Cross-Train 45 mins |
Apr 5 Run 30 mins |
Apr 6 Endurance Run 45 mins |
Apr 7 Rest |
| Week 2 Apr 8 |
Apr 8 Run 40 mins |
Apr 9 Cross-Train 45 mins |
Apr 10 Run 45 mins |
Apr 11 Cross-Train 45 mins |
Apr 12 Run 30 mins |
Apr 13 Endurance Run 45 mins |
Apr 14 Rest |
| Week 3 Apr 15 |
Apr 15 Easy Run 40 mins |
Apr 16 Cross-Train 45 mins |
Apr 17 Run 50 mins |
Apr 18 Cross-Train 45 mins |
Apr 19 Run 30 mins |
Apr 20 Endurance Run 50 mins |
Apr 21 Rest |
| Week 4 Apr 22 |
Apr 22 Easy Run 45 mins |
Apr 23 Cross-Train 45 mins |
Apr 24 Speed Run 50 mins |
Apr 25 Cross-Train 45 mins |
Apr 26 Run 30 mins |
Apr 27 Endurance Run 50 mins |
Apr 28 Rest |
| Week 5 Apr 29 |
Apr 29 Easy Run 45 mins |
Apr 30 Cross-Train 45 mins |
May 1 Speed Run 56 mins |
May 2 Cross-Train 45 mins |
May 3 Run 30 mins |
May 4 Endurance Run 50 mins |
May 5 Rest |
| Week 6 May 6 |
May 6 Easy Run 45 mins |
May 7 Cross-Train 45 mins |
May 8 Speed Run 44 mins |
May 9 Cross-Train 45 mins |
May 10 Run 30 mins |
May 11 Endurance Run 60 mins |
May 12 Rest |
| Week 7 May 13 |
May 13 Easy Run 45 mins |
May 14 Cross-Train 45 mins |
May 15 Speed Run 50 mins |
May 16 Cross-Train 45 mins |
May 17 Run 30 mins |
May 18 Race Pace Run 60 mins |
May 19 Rest |
| Week 8 May 20 |
May 20 Easy Run 45 mins |
May 21 Cross-Train 45 mins |
May 22 Run 46 mins |
May 23 Cross-Train 45 mins |
May 24 Run 30 mins |
May 25 Race Pace Run 60 mins |
May 26 Rest |
| Week 9 May 27 |
May 27 Easy Run 40 mins |
May 28 Cross-Train 45 mins |
May 29 Run 46 mins |
May 30 Cross-Train 45 mins |
May 31 Run 30 mins |
Jun 1 Endurance Run 50 mins |
Jun 2 Rest |
| Week 10 Jun 3 |
Jun 3 Easy Run 40 mins |
Jun 4 Rest |
Jun 5 Run 30 mins |
Jun 6 Rest |
Jun 7 Run 30 mins |
Jun 8 Rest |
Jun 9 5K Race! |
Warning
Based on your selected race date you should have started training on Apr 01, 2012. 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.