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Intermediate 5K Training Plan
Intermediate 5K Training Plan: Take Your 5K Performance to the Next Level
Ready to elevate your 5K game? The Intermediate 5K Training Plan is designed for runners who have conquered the 5K distance and are now aiming to push their limits. Whether you’re looking to improve your time, refine your pacing, or simply become a stronger, faster runner, this plan will provide the structured guidance you need to reach your goals. By incorporating a balanced mix of speed intervals, tempo runs, and endurance-building workouts, you’ll develop the strength and efficiency needed to perform at your best. This plan is all about fine-tuning your running skills and helping you unlock your full potential on race day.
5K Intermediate Running Plan at a glance:
The intermediate 5K running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.
- Length: 10 weeks
- Typical Week: 6 days of running (1 Speed Workout/Tempo Run), 1 day of rest
- Optional Work: Cross-Training and Strength Work
- Longest Workout: 90 Minutes
- PDF: Easily download your running plan as a PDF
- Supplemental Training Materials: Activation Warmup Routine, Dynamic Technique Drills & Flexibility Exercises, Core Strength Routine, and Strength Training for Runners.
- Final Surge: Track your progress using your device, receive daily workout notifications, a drag-and-drop calendar for easy modifications, lifetime access to the plan, and more!
- Cost: $19.99 (purchase here)
What to Expect:
“Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle – when the sun comes up, you’d better be running.” – Christopher McDougall
The Intermediate 5K training plan is designed for runners who are already comfortable with the 5K distance and want to enhance their performance. This 10-week plan includes six days of running each week, featuring a variety of workouts such as easy runs, long runs, tempo runs, speed workouts, and rest days. Most sessions are based on time, rather than distance, which helps reduce the risk of injury and improves recovery between workouts.
The focus of this plan is on increasing both speed and endurance. Speed workouts and tempo runs will push you to run faster and more efficiently, while long-distance runs will help you build endurance and improve your pacing. As the plan progresses, the intensity and duration of your runs will gradually increase, helping you achieve faster 5K times with less effort.
Additionally, this plan includes optional strength training exercises, which are highly recommended for improving overall running efficiency. These workouts focus on building core strength, mobility, and both upper and lower body strength—essential for enhancing performance and preventing injuries.
How to Get Started?
To begin your Intermediate 5K Training Plan, simply purchase the plan on Final Surge for a one-time fee of $19.99. You’ll be able to track your progress digitally, ensuring you stay on track to crush your next 5K race!
Key Features Include:
- Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Printable PDF version of the training plan.
- Running Terminology guide.
By following the Intermediate 5K Training Plan, you’ll be ready to cross the 5K finish line quicker than ever before.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
Intermediate 5K Running Plan Preview:
The following is a snapshot of what to expect in your purchased Intermediate 5K Training Plan.
