6-Week Intermediate 5K Training Plan

This 6-week plan is designed for intermediate runners who can already run or jog continuously for an hour and are ready to smash their 5K PB. The plan includes two distinct training blocks designed to maximize your speed and endurance.

Key Features of the Plan

Structured Training Sessions

Designed for runners who can already run continuously for an hour, this plan includes 3-4 runs per week, focusing on improving your lactate threshold, speed, and tapering to ensure peak performance on race day.

Targeted Workouts

Sessions are structured to build speed endurance through lactate threshold work in the first block, followed by speed and race-specific efforts with tapering in the second block, preparing you to peak for your event.

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.

6-Week Structured Progression

This plan is divided into two training blocks:

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

The first block focuses on improving your speed endurance by targeting your lactate threshold. You’ll build the ability to sustain faster paces for longer durations, creating a strong foundation for speed work.

Block 2 (Weeks 5-6): Speed Development and Tapering

The second block is focused on pushing your speed while tapering to ensure you're fresh and ready to perform on race day. The goal is to sharpen your race pace and peak at the right time 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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