The 5K Intermediate training plan is designed with similar mileage to the beginner 5K running plan. This plan is perfect for those who have completed a 5K race and want to improve their time. The plan includes four days per week of running with a mixture of easy runs, long-distance runs, speed workouts, tempo runs, rest days, and optional cross-training days.
This plan is 10-weeks in length and will have you running faster and more efficiently in your next 5K race! Most running sessions are based on time instead of distance, leading to a reduced risk of injury, and a more enjoyable experience!
The speed workouts and tempo runs are meant to improve performance by focusing on a faster pace and efficiency. In addition, the gradual increase in long-distance runs will have you running farther and feeling more comfortable while covering the distance. As the plan progresses, the total running time and intensity of each session will increase.
I include optional but highly recommended cross-training workouts in the Intermediate 5K plan. These cross-training workouts allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting. With the goal of improving your 5K time, cross-training workouts can make a remarkable difference in building strength and efficiency.
Individuals will want to choose this plan if they have been running regularly at least 3 to 4 times per week for 40 to 45-minutes. If you are currently running less, that is okay! You may want to consider starting or repeating the Beginner 5K training plan and building your fitness up to this Intermediate 5K plan.