Intermediate 5K Training Plan (12 Week) - 3 days a week
Intermediate 5K Training Plan (12 Week) - 3 days a week
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 12-week intermediate 5K training plan is designed for runners who can already run 15-20 minutes consistently and want to take their performance to the next level. Whether you’re an intermediate runner or a more experienced athlete looking for a heart-rate-based program, this plan will help you improve your time and overall running performance.
Who This Plan is For:
Runners ready to progress beyond the beginner stage.
Intermediate athletes seeking a structured plan to boost speed and endurance.
Experienced runners who want a heart-rate-focused program to fine-tune their training.
What You’ll Need:
Comfortable running shoes.
A heart rate monitor (optional, but helpful for tracking effort levels).
Commitment to 3 runs per week, with a mix of easy runs, tempos, and sprints.
What to Expect:
A structured 12-week plan focusing on progressive training to improve your 5K race time.
Clear weekly workouts, blending endurance, speed, and recovery to keep you strong and balanced.
Motivational notes every Monday to keep you focused and inspired throughout the journey.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Day Off
x4
|
—— | —— |
|
Run
x3
|
01:05:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
01:05:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.