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5k for Intermediate

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes
Week 1 Rest   Run Intervals Run Rest  Run Run 
3 Miles 5 x 400  3 Miles 3 Miles 5 Miles This plan is to
increase
your 5K PR by running
5 times per
week. 
Week 2 Rest  Run Run Run Rest  Run Run 
3 Miles 30 Minutes 3 Miles 3 Miles 5 Miles This plan is for
those 
Tempo Run Fast Pace with a running base
of 
3-4 days per
week. 
Week 3 Rest  Run Intervals Run Rest Run Run 
3 Miles 6 x 400 3 Miles 4 Miles 6 Miles
Week 4 Rest Run Run Run Rest Rest 5-K You may
rearrange 
3 Miles 35 Minutes 3 Miles Test Run workout to meet your
Tempo Run Race Pace  schedule as long
as 
you stay with the
plan!
Week 5  Rest Run Intervals Run Rest Run Run 
3 Miles 7 x 400 3 Miles 4 Miles  6 Miles You can replace one
Fast Pace of the run days for
an
alternative
cardio 
Week 6 Rest  Run  Run Run Rest Run Run  activity such as
cycling
  3 Miles 40 Minutes 3 Miles 5 Miles 7 Miles or swimming.  Just 
Tempo Run maintain the
time 
duration of replaced
run
Week 7 Rest  Run Intervals Run Rest Run Run 
  3 Miles 8 x 400 3 Miles 5 Miles 7 Miles
Fast Pace
Week 8 Rest   Run  Run Run Rest RACE DAY!!
  3 Miles 30 Minutes 3 Miles
Tempo Run

 

 

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