8-Week Intermediate 5K Training Plan

This 8-week plan is designed for intermediate runners aiming to smash their 5K time. The plan is divided into two training blocks, with a focus on lactate threshold improvement in the first block, and VO2 max and race pace in the second block, followed by tapering to peak for race day.

Key Features of the Plan

Structured Training Sessions

Designed for runners who can already jog or run continuously for an hour, this plan includes 3-4 targeted runs per week, focusing on building endurance, improving speed, and peaking for your 5K event.

Targeted Workouts

Sessions are tailored to improve your lactate threshold in the first block, and focus on VO2 max, race pace, and tapering in the second block. This ensures steady progression towards your 5K PB.

Social Flexibility

Guidance is provided on which sessions can be swapped for group runs, allowing you to maintain a social aspect to your training while staying on track with your goals.

8-Week Structured Progression

This plan is divided into two blocks:

Block 1 (Weeks 1-4): Lactate Threshold and Endurance

The first block focuses on improving your lactate threshold to build speed endurance. You'll work on sustaining faster paces for longer, laying the groundwork for the more intense speed work in the second block.

Block 2 (Weeks 5-8): VO2 Max, Race Pace, and Tapering

The second block focuses on sharpening your VO2 max and race pace, with the last two weeks dedicated to tapering and peaking for race day. The aim is to ensure you're fresh and ready for a personal best.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals. If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you'll have my full support via email whenever it's needed. Whether it's questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.

About Me

I’m Chris, head coach at Efficient Endurance. With extensive experience coaching runners of all levels, I’m committed to helping you achieve your goals.

Ready to Achieve Your 5K Personal Best?

This plan is designed for intermediate runners ready to improve their 5K time. With clear guidance for each session, you’ll always know what you’re working on and why.

Let’s elevate your training and run with purpose!

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