Running 5K -Intermediate

Average Weekly Training Hours 01:34
Training Load By Week
Average Weekly Training Hours 01:34
Training Load By Week

This Intermediate 5K Training Plan is designed for active runners who are currently running 4-5 days per week, 2-4 miles per session. It is an eight-week training schedule to help get you to the finish line of a 5K with a goal time in mind. The mileage for the plan ranges from 12 to 23 miles per week.

Sample Day 2
0:30:00
Cruise Intervals

BT: Tempo intervals. Warm up well. Then 3 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.

Sample Day 2
0:15:00
Body Weight Core

1) Walking lunge--10-20 total steps 2) Single leg bridges--10-15 each leg 3) Clam shells--10-15 each leg 4) Adductor Risers--15-20 each leg 5) Abductor Risers--15-20 each leg 6) Hip-ups--10-15 each side 7) Hip Circles--8-10 each side, each direction 8) Bird Dogs--10-15 each side 9) Fire Hydrants--10-15 each leg 10) Front Plank--hold for 45 to 60 secs. 11) Side Plank--hold for 30 to 45 secs. each side 12) Reverse Lunge--8-10 each leg 13) Squat--10-15 Complete the series one time through, moving from one exercise to the next. Repeat the series 2 to 3 times.

Sample Day 3
3mi
No zone 3 or above.

Run an easy 3 miles in heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Sample Day 4
2mi
Work uphills, zones 1-3.

Run a 2 miles on a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills. Walk 5 minutes for your cool down.

Sample Day 4
0:15:00
Body Weight Core

1) Walking lunge--10-20 total steps 2) Single leg bridges--10-15 each leg 3) Clam shells--10-15 each leg 4) Adductor Risers--15-20 each leg 5) Abductor Risers--15-20 each leg 6) Hip-ups--10-15 each side 7) Hip Circles--8-10 each side, each direction 8) Bird Dogs--10-15 each side 9) Fire Hydrants--10-15 each leg 10) Front Plank--hold for 45 to 60 secs. 11) Side Plank--hold for 30 to 45 secs. each side 12) Reverse Lunge--8-10 each leg 13) Squat--10-15 Complete the series one time through, moving from one exercise to the next. Repeat the series 2 to 3 times.

Sample Day 6
0:40:00
30-20-10 Intervals

Warm-up for 15-minutes with several pick-ups towards the end of the WU.
Complete 10 x (30-20-10) intervals
Easy for the rest of the session with a 5 minute walk for the cool-down.

Sample Day 7
4mi
Rolling run

Rolling run, comfortable pace, zones 1-3.

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com