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5K INTERMEDIATE 18 Week Plan

Author

Cliff Latham

All plans by this Coach
No Ratings

Length

4 Weeks

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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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
31mi 8mi
—— ——
Workouts Per Week Weekly Average Longest Workout
31mi 8mi
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Cliff Latham

Pure Running

I coach beginning and intermediate runners to finish their first or fastest 5K, 13.1 or full marathon.

Sample Day 1

5mi
EASY - 5 mile Run

Smooth and steady. This is done at your Easy pace. Try not to walk during this run once...

Sample Day 3

6mi
EASY - 6 mile Run

Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!

Sample Day 4

6mi
EASY - 6 mile Run

Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!

Sample Day 5

8mi
EASY - 8 mile Run

Smooth and easy

Sample Day 8

6mi
INTERVALS - 12 x 400 with 400 jog in between

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

6mi
EASY - 6 mile Run

Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!

Sample Day 11

6mi
EASY - 6 mile Run

Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!

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