The pace varies from slow running up to 70% of your maximum speed. Pace: run by feel, without tracking your pace. Warm-up: 10 minutes of light, continuous running, without stopping, moving on to the main part of trainingĬooldown: 5 minutes of light jogging, static stretching exercises Goal: improve speed and endurance, make it easier to overcome the changes in pace during the race A common mistake runners make is running too fast on days when they should be doing low-intensity workouts. Tip You can’t run too slow when you jog, just too fast. Pace: run by feel at a light intensity, you should feel comfortable and relaxed while running

Warm-up: if you are doing an easy run as a separate workout, for warm-up do mobility exercises and dynamic stretchesĬooldown: if you are doing an easy run as a separate workout, for cool-down do static stretching exercises Goal: it serves as a warm-up before a particular workout, as a cooldown after training, or for recovery, as a separate workout Structured 5K training plan for intermediate runnersĥK training plan for intermediate runners includes a combination of different types of training: easy run, fartlek, interval, tempo run, long run, and strength training. However, don’t let a lack of discipline and motivation stop you from sticking to the plan and achieving your goal.īelow is an 8-week 5K training plan for intermediate runners (in miles).īelow is an 8-week 5K training plan for intermediate runners (in kilometers).ĭownload FREE 5K training plan for intermediate runners

Therefore, adjust the training plan to your abilities. Tip Every runner is an individual for themself and each of us knows our body best. If this 5K training plan seems too easy for you, click here for a training plan for more advanced runners. If this 5K training plan seems too difficult for you, click here for a beginner’s training plan. The fourth week is easier and serves to recover and adapt your body to stress. 8 – Taper – lower-volume training before the race.3-7 – Specific – intensive and specific workouts.1-2 – Introductory – preparation for more intensive workouts.For better clarity, it is divided into three parts: The training plan includes 8 weeks of training with 4 training sessions per week. In this article, you can also download a PDF 5K training plan for intermediate runners for FREE.īefore you start following the plan, it is recommended that you have already run at least one 5K. This 5K training plan is intended for intermediate runners looking to improve their 5K time.

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