5KM INTERMEDIATE TRAINING PLAN

Training Load By Week
Training Load By Week

5KM – Intermediate; Goal Time: 22 min –18 min
Maximum Distance Per Week: 20-30 miles

• Ideal for intermediate runners who have been consistently running 4 or 5 days a week for at least 3 months. These runners should also have completed a minimum of 2-3, 5KM road races and should have incorporated some speed work (track intervals or tempo runs) into their training. This plan is designed for runners who are transitioning to the 10K distance.

Sample Day -4
3mi

Run type: Easy steady pace: 1mi, warm up: main 2mi @ 8:09 to 9:10, cool down none: Total distance= 3mi

Sample Day -3
5mi

Run type: Steady pace run: 1mi, warm up: main 4mi @ 7:38 to 7:59, cool down 1mi: Total distance=5mi

Sample Day -1
4mi

Run type: Steady pace run: 1mi, warm up: main 3mi @ 7:39 to 7:59, cool down none: Total distance= 4mi

Sample Day 0
3mi

Run type: Easy steady pace: 1mi, warm up: main @ 8:09 to 9:32, cool down none: Total distance= 3mi

Sample Day 1
10mi

Run type: long run, easy steady pace: 3mi, warm up: main 7mi @ 8:15 to 9:32, cool down none: Total distance= 10mi

Sample Day 10
3mi

Run type: Easy steady pace: 1mi, warm up: main 2mi @ 8:09 to 9:10, cool down none: Total distance= 3mi

Sample Day 15
11mi

Run type: long run, easy steady pace: 3mi, warm up: main 8mi @ 8:15 to 9:32, cool down none: Total distance= 11mi

Wilson Komen
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coach kiprunning

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.