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 Jun 4	Jun 4 Easy Run 40 mins	Jun 5 Cross-Train 45 mins	Jun 6 Run 45 mins	Jun 7 Cross-Train 45 mins	Jun 8 Run 30 mins	Jun 9 Endurance Run 45 mins	Jun 10 Rest
Week 2 Jun 11	Jun 11 Run 40 mins	Jun 12 Cross-Train 45 mins	Jun 13 Run 45 mins	Jun 14 Cross-Train 45 mins	Jun 15 Run 30 mins	Jun 16 Endurance Run 45 mins	Jun 17 Rest
Week 3 Jun 18	Jun 18 Easy Run 40 mins	Jun 19 Cross-Train 45 mins	Jun 20 Run 50 mins	Jun 21 Cross-Train 45 mins	Jun 22 Run 30 mins	Jun 23 Endurance Run 50 mins	Jun 24 Rest
Week 4 Jun 25	Jun 25 Easy Run 45 mins	Jun 26 Cross-Train 45 mins	Jun 27 Speed Run 50 mins	Jun 28 Cross-Train 45 mins	Jun 29 Run 30 mins	Jun 30 Endurance Run 50 mins	Jul 1 Rest
Week 5 Jul 2	Jul 2 Easy Run 45 mins	Jul 3 Cross-Train 45 mins	Jul 4 Speed Run 56 mins	Jul 5 Cross-Train 45 mins	Jul 6 Run 30 mins	Jul 7 Endurance Run 50 mins	Jul 8 Rest
Week 6 Jul 9	Jul 9 Easy Run 45 mins	Jul 10 Cross-Train 45 mins	Jul 11 Speed Run 44 mins	Jul 12 Cross-Train 45 mins	Jul 13 Run 30 mins	Jul 14 Endurance Run 60 mins	Jul 15 Rest
Week 7 Jul 16	Jul 16 Easy Run 45 mins	Jul 17 Cross-Train 45 mins	Jul 18 Speed Run 50 mins	Jul 19 Cross-Train 45 mins	Jul 20 Run 30 mins	Jul 21 Race Pace Run 60 mins	Jul 22 Rest
Week 8 Jul 23	Jul 23 Easy Run 45 mins	Jul 24 Cross-Train 45 mins	Jul 25 Run 46 mins	Jul 26 Cross-Train 45 mins	Jul 27 Run 30 mins	Jul 28 Race Pace Run 60 mins	Jul 29 Rest
Week 9 Jul 30	Jul 30 Easy Run 40 mins	Jul 31 Cross-Train 45 mins	Aug 1 Run 46 mins	Aug 2 Cross-Train 45 mins	Aug 3 Run 30 mins	Aug 4 Endurance Run 50 mins	Aug 5 Rest
Week 10 Aug 6	Aug 6 Easy Run 40 mins	Aug 7 Rest	Aug 8 Run 30 mins	Aug 9 Rest	Aug 10 Run 30 mins	Aug 11 Rest	Aug 12 5K Race!

Warning

Based on your selected race date you should have started training on Jun 04, 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.