Intermediate 5 km training plan
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
Check all reviews
here
Plan details
- Improve your speed and endurance with this structured training plan 💪
- 👉 Method: polarized (80% low intensity, 20% high intensity)
- 👉 12-week plan
- 👉 Train 4-5 times a week
- 👉 Progression from 2 to 5.5 hours per week at peak training
- 👉 Includes a testing/evaluation session in week 1 and a re-testing/evaluation session in week 9 to properly assess training zones and improvement in fitness
- ♻️ Re-usable: Re use this plan for free unlimited times. Execute the plan, race or test for improvements and apply the plan again. The plan will adjust to your new training / speed level. It never gets easier, you get faster
Looking for other levels, distances, or durations?View all our Running training plans by clicking
here.Not sure which plan is right for you?
📩 Click here to contact us
Free unlimited email support
¿Why choose Triaperformance?
Our 2025-2026 certifications
Iván Koch - IRONMAN U Certified Coach
🇪🇸 Somos partners de Training Peaks. Coach certificado nivel 2. Alcanza tus metas con coaching 1-1 o planes pre diseñados de triatlón, running, ciclismo, natación y duatlón. ⚡️ Análisis de datos y metodología polarizada para resultados óptimos. 🚀
🇺🇸 TrainingPeaks Partner. Level 2 Certified Coach. Achieve your goals with 1-on-1 coaching or pre-designed running to triathlon plans. Data analysis and polarized training methodology for optimal results. 🚀