Intermediate
- Weeks
- 8
- Runs/wk
- 5
- Peak km
- 32
Use this program to up your mileage and increase your speed. Train hard to break that 5k personal best.
Schedule
Week 124.5 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Week 222.5 km
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Faster than conversational pace.
Week 328.1 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Week 49.7 km
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Week 528.5 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Faster than conversational pace.
Week 629 km
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Week 732.2 km
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Faster than conversational pace.
Week 88 km
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.