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16 week 5k Training Plan-Intermediate


Jennifer Meyer

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16 Weeks

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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.

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Plan Description

This is a very advanced 16 week 5k plan geared towards a runner currently running 15 miles per week and capable of completing a 5 mile run. This progam consists of 4 runs per week. Each run has a unique pace determined by the runner's current fitness level (determined by short tests included in the plan). You will retest every 4 weeks to make sure you are training at the correct pace. A pace calculator is included to set the proper pace zones. Detailed instructions are also attached.
I have had great success with this training plan, with all sorts of runners, from beginners to quite advanced athletes, having used this plan to set PRs. I am sure it will work for you to!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:00 hrs 1:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:00 hrs 1:15 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Jennifer Meyer

TriSmart Training Systems, LLC

Running-Trained in the Pose method of Running. Level II Certification

TriSmart provides coaching for all levels of athletes. TriSmart also provides individual and group workouts, focusing primarily on improving running, cycling and swimming technique