Running 5K -Intermediate

Average Weekly Training Hours 00:38
Training Load By Week
Average Weekly Training Hours 00:38
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

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 3
3mi

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

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 6
3mi

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 7
4mi

Run an easy 4 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 9
0:45:00

BT: Tempo intervals. Warm up well. Then 4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.

Sample Day 10
3mi

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.

Karen Buxton
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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