5KM INTERMEDIATE
DURATION: 8 WEEKS.
TIME GOAL: 22 min –18 Min.
Distance Per Week: 20-30 Mi.
The training plan described is for runners who meet the following criteria:
- Have been consistently running 4 or 5 days a week for at least 3 months.
- Have completed a minimum of 2-3 5km road races.
- Have incorporated some speed work such as track intervals or tempo runs into their training.
- Are transitioning to the 10K distance.
- Are looking to achieve their best time and increase their running distance.
A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.
Coach Wilson Komen is certified by the Road Runners Club of America.