8-week Intermediate 5K Training Plan (with Zones)

Author

Michele Pettinger, RRCA Certifed Running Coach and Head Coach at P3|Running

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 2 Strength, 5 Run

Longest Workout

8 miles

Plan Specs

running 5km intermediate masters hr based

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Summary

This plan is written for the athlete who has a base of 20 to 25 miles a week; has ideally completed the P3|Running 8-week 5K Base Building Plan and/or the 8-week 5K Beginner Training Plan is ready to start incorporating speed into their training.

The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.

Coach Michele offers one, 15-minute complementary phone call to answer questions.

Coach Michele is an RRCA Certified Running Coach and a Certified Specialist in Fitness Nutrition (ISSA). Her personal running endeavors include distances ranging from 5Ks to 100 miles, and she has coached several athletes to personal bests and finishes at all distances.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

Michele Pettinger

P3 | Running

Train with Purpose. Run with Passion. Always Persevere.

We understand that every runner is unique; your history in the sport, current lifestyle and personal goals all play a role in designing the right plan. P3 Running is built on the belief that when you have the very best knowledge as your starting point, and support from your coaches and community throughout your training, you can foster, nourish and unleash your true potential.

Back to Plan Details

Sample Day 1

8mi
2 x 200 + 1 x 400 Track workout

1.5 mile warm-up
2 laps of strides
2 x 200 @90 to 100% of our max effort. (the top of Zone 4 and into Zone 5) with 200 recovery
1 x 400 with 400 recovery - repeat 3 more times for a total of 4 sets
1.5 mile cool-down.

Sample Day 2

3mi
3 mile Aerobic Run

Run at a light pace. 

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

Sample Day 3

4mi
4 mile Tempo Run with 1 mile at Tempo

1.5 mile warm-up at easy conversational pace.
1 miles @80 to 90% effort (Zone 4)
1.5 mile cool-down at easy conversational pace.

Sample Day 5

5mi
5 mile Aerobic Run

Run at a light to moderate pace.

This run should be done at 60 to 80% effort (Zone 2 to 3). The majority of this run should be done in Zone 2 where you can easily carry on a conversation. You will know if you're approaching Zone 3 if you're only able to speak one or two sentences at a time.

Sample Day 6

3mi
3 mile Recovery Run

Run at a very light to light pace.

You should at be at about 50 to 60% effort (Zone 1) The recovery run should feel easy and you should be able to easily carry on a conversation for the duration of the run.

Sample Day 8

8mi
400s Track workout

1.5 mile warm-up
2 laps of strides
8 x 400 @90 to 100% of our max effort. (the top of Zone 4 and into Zone 5) with 200 recovery in-between
1.5 mile cool-down.

Sample Day 9

3mi
3 mile Aerobic Run

Run at a light pace. 

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

8-week Intermediate 5K Training Plan (with Zones)

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