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


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

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8 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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Plan Description

This plan is written for the athlete who has a base of 20 to 25 miles a week; has ideally completed the P3Running 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 Lvel II 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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
24mi 8mi
Day Offx2
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
24mi 8mi
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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.