Intermediate 5K Program
C
5KModerate
- Weeks
- 12
- Runs/wk
- 6
- Peak km
- 47
A training schedule for intermediate runners who want to improve performance in the 5K race distance.
Schedule
Week 138.6 km
MonRest
Tue
Easy4.8 km
Wed
Tempo8 km
Fartlek. Distance includes 1 mile warm up/down.
Thu
Easy4.8 km
Fri
Easy8 km
Sat
Easy4.8 km
Sun
Easy8 km
Week 240.2 km
MonRest
Tue
Easy6.4 km
Wed
Tempo8 km
Fartlek. Distance includes 1 mile warm up/down.
Thu
Easy4.8 km
Fri
Easy8 km
Sat
Easy4.8 km
Sun
Easy8 km
Week 333.8 km
MonRest
Tue
Easy4.8 km
Wed
Hills6 reps
200m hill. 5k pace.
Thu
Easy4.8 km
Fri
Easy8 km
Sat
Easy4.8 km
Sun
Easy11.3 km
Week 439 km
MonRest
Tue
Easy8 km
Wed
Intervals5 x 400m
1-2 minutes rest between reps.
Thu
Easy6.4 km
Fri
Easy8 km
Sat
Easy4.8 km
Sun
Easy9.7 km
Week 527.4 km
MonRest
Tue
Easy8 km
Wed
Hills5 reps
400m hill. 5k pace.
Thu
Easy6.4 km
Fri
Easy8 km
Sat
Easy4.8 km
Sun
RaceRace
Week 644.2 km
MonRest
Tue
Easy6.4 km
Wed
Intervals5 x 800m
2 minutes rest between reps.
Thu
Easy6.4 km
Fri
Easy8 km
Sat
Easy6.4 km
Sun
Easy12.9 km
Week 740.2 km
MonRest
Tue
Easy8 km
Wed
Hills6 reps
200m hill. 5k pace.
Thu
Easy6.4 km
Fri
Easy8 km
Sat
Easy6.4 km
Sun
Easy11.3 km
Week 846.6 km
MonRest
Tue
Easy8 km
Wed
Intervals6 x 800m
2 minutes rest between reps.
Thu
Easy6.4 km
Fri
Easy8 km
Sat
Easy6.4 km
Sun
Easy12.9 km
Week 931.8 km
MonRest
Tue
Easy8 km
Wed
Intervals7 x 400m
1-2 minutes rest between reps.
Thu
Easy6.4 km
Fri
Easy8 km
Sat
Easy6.4 km
Sun
RaceRace
Week 1033.8 km
MonRest
Tue
Intervals7 x 400m
1-2 minutes rest between reps.
Wed
Easy4.8 km
Thu
Easy8 km
Fri
Intervals5 x 400m
Fast. 5k pace - 10 seconds.
Sat
Easy6.4 km
Sun
Easy9.7 km
Week 1133 km
MonRest
Tue
Hills5 reps
200m hill. 5k pace.
Wed
Easy6.4 km
Thu
Easy8 km
Fri
Intervals5 x 800m
2 minutes rest between reps.
Sat
Easy6.4 km
Sun
Easy8 km
Week 1221.7 km
MonRest
Tue
Intervals6 x 400m
1-2 minutes rest between reps.
Wed
Easy8 km
Thu
Easy4.8 km
FriRest
Sat
Easy6.4 km
Sun
RaceRace