Who This Plan is Best For
This 8-week intermediate 5K training plan is designed for runners who have run a 5K (or a few) and want to get meaningfully faster. It is ideal for athletes who:
- Currently run 3-4 times per week and can comfortably complete a 4-mile run.
- Have dabbled in faster running (strides, pickups) and want real structure: weekly tempo runs and interval sessions.
- Want a plan that peaks around 28 miles per week with long runs to 8 miles.
If you are brand new to running, consider the Beginner version of this plan instead.
What to Expect
- Weekly Quality Work: Tempo runs building from 10 to 15 minutes and 400m interval sessions at 5K pace, plus strides for form and speed.
- Steady Volume: Six runs per week with a cutback week in the middle and a taper into race day.
- Self-Guided Plan: Detailed instructions for each workout, including paces and effort zones. Direct communication with a coach is not included.
Required Equipment
- A GPS watch or running app to track distance, time, and pace.
- Comfortable running shoes suited to faster sessions.
- Access to a track, measured stretch, or GPS-marked route for interval days.
You're putting in the work, but something isn't clicking - same pace, a nagging injury, or a plan that doesn't fit your life. I build training around you: your fitness, your schedule, your goals. I'm Bryce Beckstrand - 15 years racing everything from 5Ks to a full Ironman, still racing, and I never ask you to do something I'm not doing too. Three Peaks Endurance: custom 1-on-1 coaching from $250/mo, ready-made structured plans from $49.