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

Warning

Based on your selected race date you should have started training on Aug 19, 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.