Have you been running for a while but want to shave a little time off your 5K race? Try this intermediate 5K training plan! This is a great plan for those who have been running consistently at steady state paces for a while, but now want to dial down on structured training with speed workouts.
Note: The full training plan is at the bottom of this post, however please read the post in its entirety so you understand the baseline fitness required, types of runs, etc.
*Disclaimer: This post was written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Triathlon Coach. It is for informational purposes only and does not constitute individual training advice. Always consult a physician prior to beginning any new exercise program.
What level of fitness do I need to start this plan?
This intermediate 5K training plan is designed for runners who have been running consistently for at least 4-6 months. You should be able to comfortably run 4-5 miles, and should have no injuries or medical conditions that affect your ability to run.
If you are brand new to running, try something like our 8 week beginner 5K training program which uses run/walk intervals to help build up endurance. If you’ve been running for a while but don’t meet the requirements for this plan, we’ll have an advanced beginner program out soon for you!
Schedule Overview
This training schedule lasts 8 weeks and includes five weekly running workouts. Each week totals about 17-23 miles of running, and includes two easy runs, one endurance run, one speed day (track or tempo), and one variable run day (easy or hills). Here’s the overview:
- Monday – Speed work (track or tempo)
- Tuesday – Easy run
- Wednesday – Rest
- Thursday – Variable (easy or hills)
- Friday – Easy run
- Saturday – Endurance run
- Sunday – Rest
Workout Descriptions
Here’s a description and pacing details for each type of running workout on this intermediate 5K plan:
Easy runs – These are short runs done at an easy conversational pace. This pace will vary based on your current fitness level. If you are breathing too hard that you cannot carry on a conversation, slow down. Do not run these too hard.
(It can help to run with a friend at the beginning of the program on an easy run so you can actually have a conversation and dial down on that pace).
Endurance runs – These are longer runs done at an easy conversational pace. They will likely be similar in pace to your easy runs, but because they are longer, you may have to drop your pace slightly to find what you are able to maintain throughout the entire run.
(Note – one endurance run includes a “fast finish”, where you’ll finish the last 2 miles at a faster pace than the first few.)
Hill workouts – Like it sounds, these runs are intervals done on a hill. You should have flat or easy rolling terrain to warm up on for 10 minutes, and then do the recommended number of intervals on the hill.
For example, 8×60 seconds uphill means that you would do 8 intervals of 60-seconds each running up the hill, while jogging back down the hill in between each interval. Finish each hill workout with a 10 minute cool down on flat or easy rolling terrain.
Tempo runs – These runs include 10 minutes at an easy pace, accelerating to 10-20 minutes at tempo pace, followed by 10 minutes at an easy pace. Tempo pace is the best pace you could sustain for an hour. For many recreational runners, this is about 10 seconds slower than 10K pace. This varies based on the athlete though; competitive distance runners will have tempo pace closer to their half marathon times.
Don’t get too bogged down in the exact numbers – aim for a pace that feels comfortably hard; the pace you think you could maintain for one hour if you were giving it your best. If you’re really curious, try doing a lactate threshold field test and use a pace similar to that for your tempo runs. The purpose of these workouts is simply to teach your body how to run longer distances at a faster pace.
Track workouts – Each of these workouts is designed to improve speed. Start and end the workout with a 10-minute warm up and cool down at a comfortable pace.
After your warmup, complete the workout for the distance and pace indicated. Each workout has a specified number of intervals, along with recovery distance that can be done jogging or walking. For example, a workout might be listed as “4×800 at goal 5K pace with 400m recovery”. This means you’d do the following:
- 10 minute warm up run
- 800 meters at goal 5k pace followed by 400 meters recovery jogging or walking
- 800 meters at goal 5K pace followed by 400 meters recovery jogging or walking
- 800 meters at goal 5K pace followed by 400 meters recovery jogging or walking
- 800 meters at goal 5K pace followed by 400 meters recovery jogging or walking
- 10 minute cool down run
If you need help figuring out your goal 5K pace based on your 5K finishing time goal, check out our pace chart for 5K races. You can look up your finishing time goal and see what pace per mile you need to maintain to achieve that.
For reference, here are the track internval distances used in this plan and what they correspond to on the track when running in lane 1:
- 400 meters = 1 lap
- 800 meters = 2 laps
Training Tips
Here are some additional tips that might be helpful as you consider this plan:
- Be realistic in your goals: This plan is meant to bring you from your current pace to a slightly faster pace. You shouldn’t start this plan having run a 30-minute 5K and hope it’ll bring you to 20 minutes in 8 weeks (that’s a recipe for injury!). However, if your last race was 30 minutes, it’s realistic to think you might be able to knock off a minute or two using this plan. (If your last 5K was under 22-24 minutes, you’ll likely be aiming to shave seconds off, rather than minutes.)
- Set paces accordingly: In line with above, use your recent past race paces to help set your paces for the speed workouts. Just because your training partner is banging out 400’s in 1:30, doesn’t mean that’s the right pace for you.
- Warm up and cool down: Warmups are essential, particularly when you’re doing speed or hill workouts. Don’t skimp out on that initial minimum 10 minutes of comfortably paced running (feel free do a bit more if you’d like). This gradually increases your heart rate and gets blood and oxygen flowing to your muscles so they’re ready to work. Similarly, cool down running helps gradually return the heart rate back down and allows you to get extra mileage in while not stressing your body.
- Stretch: While the merits of stretching have been questioned, I think post-run stretches can be quite useful – they may reduce muscle tightness, and even if that’s debatable, they feel great! Static stretches like a quad stretch, figure 4 stretch, or reaching to touch your toes are all great options after a run. If you find yourself with frequent tight muscles consider adding foam rolling or a massage gun to your routine.
- Find the right sneakers: If it’s been more than 6 months or 500 miles since you last changed out your shoes, it’s time to get fitted for a new pair. Try going to a running store where they can analyze your foot structure and stride, and make recommendations for sneakers based on that.
Intermediate 5K Training Plan
Here is your training plan! You can download this PDF of the plan, or you can find it in image form below, which you can save to Pinterest.
For accessibility purposes, the full training plan is also written out in plain text below the image as well.
*This plan is for individual use only; it is not permitted for commercial use or display on other websites.*
Week 1:
- Monday – Track workout. Start with a 10-minute comfortably paced run to warm up. Do 6 x 400 meters at 10 seconds faster than current 5K pace. Recover with a jog or walk for 400 meters between each. Cool down with a 10-minute comfortably paced run.
- Tuesday – 3 mile easy run.
- Wednesday – Rest.
- Thursday – 3 mile easy run.
- Friday – 2 mile easy run.
- Saturday – 4 mile endurance run.
- Sunday – Rest.
Week 2:
- Monday – Tempo run. Start with 10 minutes of comfortable running, accelerating to 10 minutes at tempo pace, then finishing with 10 minutes of comfortable running.
- Tuesday – 3 mile easy run.
- Wednesday – Rest.
- Thursday – Hill workout. Start with a 10-minute comfortably paced run to warm up on flat or easy rolling terrain (that takes you to a hill). For the hill, run 8 x 60 seconds uphill, then jog the downhills. Cool down with a 10-minute comfortably paced run on flat or easy rolling terrain.
- Friday – 3 mile easy run.
- Saturday – 5 mile endurance run.
- Sunday – Rest.
Week 3:
- Monday – Track workout. Start with a 10-minute comfortably paced run to warm up. Do 4 x 800 meters at goal 5K pace. Recover with a jog or walk for 400 meters between each. Cool down with a 10-minute comfortably paced run.
- Tuesday – 3 mile easy run.
- Wednesday – Rest.
- Thursday – 4 mile easy run.
- Friday – 3 mile easy run.
- Saturday – 5 mile endurance run.
- Sunday – Rest.
Week 4:
- Monday – Tempo run. Start with 10 minutes of comfortable running, accelerating to 15 minutes at tempo pace, then finishing with 10 minutes of comfortable running.
- Tuesday – 3 mile easy run.
- Wednesday – Rest.
- Thursday – Hill workout. Start with a 10-minute comfortably paced run to warm up on flat or easy rolling terrain (that takes you to a hill). For the hill, run 10 x 60 seconds uphill, then jog the downhills. Cool down with a 10-minute comfortably paced run on flat or easy rolling terrain.
- Friday – 3 mile easy run.
- Saturday – 4 mile endurance run.
- Sunday – Rest.
Week 5:
- Monday – Track workout. Start with a 10-minute comfortably paced run to warm up. Do 8 x 400 meters at 20 seconds faster than 5K pace. Recover with a jog or walk for 400 meters between each. Cool down with a 10-minute comfortably paced run.
- Tuesday – 3 mile easy run.
- Wednesday – Rest.
- Thursday – 4 mile easy run.
- Friday – 3 mile easy run.
- Saturday – 6 mile endurance run.
- Sunday – Rest.
Week 6:
- Monday – Tempo run. Start with 10 minutes of comfortable running, accelerating to 20 minutes at tempo pace, then finishing with 10 minutes of comfortable running.
- Tuesday – 3 mile easy run.
- Wednesday – Rest.
- Thursday – Hill workout. Start with a 10-minute comfortably paced run to warm up on flat or easy rolling terrain (that takes you to a hill). For the hill, run 10 x 90 seconds uphill, then jog the downhills. Cool down with a 10-minute comfortably paced run on flat or easy rolling terrain.
- Friday – 3 mile easy run.
- Saturday – 7 mile endurance run.
- Sunday – Rest.
Week 7
- Monday – Track workout. Start with a 10-minute comfortably paced run to warm up. Do 5 x 800 meters at goal 5K pace. Recover with a jog or walk for 400 meters between each. Cool down with a 10-minute comfortably paced run.
- Tuesday – 3 mile easy run.
- Wednesday – Rest.
- Thursday – 5 mile easy run.
- Friday – 3 mile easy run.
- Saturday – 6 mile endurance run.
- Sunday – Rest.
Week 8:
- Monday – Tempo run. Start with 10 minutes of comfortable running, accelerating to 15 minutes at tempo pace, then finishing with 10 minutes of comfortable running.
- Tuesday – 3 mile easy run with 6 strides 20 seconds each.
- Wednesday – Rest
- Thursday – 3 mile easy run.
- Friday – Rest (or 2 mile easy run if race is Sunday)
- Saturday or Sunday – RACE!
Share: What 5K are you training for? If you used this plan, how did you race go?
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Awesome post, Chrissy! My husband is starting to train for a run, so I’m going to share this with him. 🙂
Awesome! There’s lots of other free plans here too if he needs a different type or distance.
Hi! When will you publish your advanced beginner running plan? I’m trying to find it on your website but haven’t yet. Thanks!
Hi Julie! Whoops, sorry for my initial comment – I thought you asked for advanced, not advanced beginner. I thought I had posted that one but must not have yet! I’ll post it this week and shoot you an email when it’s live. 🙂
Oh, that would be great. Thank you!