OTP Endurance Sports 5K Intermediate - 10 weeks

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:16

5K Intermediate plane - This plan is for those that have ran a 5K before but would like to finish faster and happier

Sample Day 1
3mi
3 Mile run

3 mile run at conversational pace

Sample Day 2
2mi
5X400

5 by 400 meters( 1 lap around a track) -
5 min warm up at easy pace -
400 meters full pace run
walk/jog 2 min
Repeat 5 times

Sample Day 3
3mi
3 Mile run

3 mile run at conversational pace

Sample Day 6
4mi
4 mile run

4 miles ran starting slow and finishing fast

Sample Day 8
3mi
3 Mile run

3 mile run at conversational pace

Sample Day 9
0:30:00
30 min tempo

30 min tempo: Keep same pace even throughout the entire 30 min

Sample Day 10
3mi
3 Mile run

3 mile run at conversational pace