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