5K INTERMEDIATE 18 Week Plan
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
31mi | 8mi |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
31mi | 8mi | |
|
|
—— | —— |
Training Load By Week
Sample Day 1
Smooth and steady. This is done at your Easy pace. Try not to walk during this run once...
Sample Day 3
Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!
Sample Day 4
Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!
Sample Day 5
Smooth and easy
Sample Day 8
Do these at your 400 pace from the pace chart. Upload your results and then write each 400 split in the comments below (we don't need the recovery jog times, just the 12 400's). No walking once you start the workout! At the end of each interval slow your pace down to a light jog and do the recovery.
Sample Day 10
Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!
Sample Day 11
Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!