Are you ready to break your personal record or simply looking to improve your 5K time? Our 6-week intermediate 5K training schedule is designed to help runners who have some experience and are looking to take their performance to the next level. By following this guide, you’ll build endurance, speed, and confidence as you prepare for your next 5K race.
Week 1: Building a Strong Base
Start your training with a focus on establishing a solid foundation. Alternate between rest days and easy runs, with a longer run at the end of the week to increase your stamina.
- Monday: Rest or Cross-Train
- Tuesday: 3 miles easy pace
- Wednesday: Rest or Cross-Train
- Thursday: 3 miles easy pace with strides
- Friday: Rest
- Saturday: 4 miles at a comfortable pace
- Sunday: Rest or easy cross-training
Week 2: Introducing Speed Work
Introduce speed work into your routine to help improve your race pace. Include interval training and continue with your weekly long run.
- Monday: Rest
- Tuesday: 4x400m at 5K pace, with equal recovery time
- Wednesday: 3 miles easy pace
- Thursday: Rest or Cross-Train
- Friday: 3 miles easy pace
- Saturday: 5 miles at a comfortable pace
- Sunday: Rest
Week 3: Tempo Runs and Endurance
This week, introduce tempo runs. A tempo run is a continuous run with a buildup in the middle to near 10K race pace.
- Monday: Rest
- Tuesday: 3 miles easy pace
- Wednesday: 20-minute tempo run
- Thursday: Rest or Cross-Train
- Friday: 3 miles easy pace
- Saturday: 6 miles at a comfortable pace
- Sunday: Rest
Week 4: Peak Speed
Focus on sharpening your speed with shorter, faster intervals and a slightly longer long run.
- Monday: Rest
- Tuesday: 6x200m at mile pace, with full recovery
- Wednesday: 4 miles easy pace
- Thursday: Rest or Cross-Train
- Friday: 3 miles easy pace
- Saturday: 7 miles at a comfortable pace
- Sunday: Rest
Week 5: Race Simulation and Taper
Reduce the volume of training this week to begin tapering for your race. Include a race simulation to prepare mentally and physically.
- Monday: Rest
- Tuesday: 2 miles at race pace
- Wednesday: 3 miles easy pace
- Thursday: Rest or Cross-Train
- Friday: 3 miles easy pace
- Saturday: 8 miles at a comfortable pace
- Sunday: Rest
Week 6: Final Preparations
The final week before your race should focus on rest, with a few short runs to keep your legs fresh.
- Monday: Rest
- Tuesday: 3 miles easy pace
- Wednesday: Rest
- Thursday: 2 miles easy pace
- Friday: Rest
- Saturday: Race Day!
- Sunday: Recovery day
FAQ
What should I eat during training?
Focus on a balanced diet with carbs, proteins, and healthy fats. Hydration is also key.
How do I prevent injuries?
Don’t skip rest days, cross-train to balance your muscles, and consider strength training exercises.
Can I adjust the schedule if I miss a workout?
Yes, it’s flexible. If you miss a day, you can adjust the schedule slightly, but don’t overtrain to make up for lost time.
Should I run the day before the race?
A short, easy run can help keep your legs fresh. Rest if you feel you need it more.
How do I pace myself on race day?
Start at a comfortable pace and gradually increase if you feel good. Avoid starting too fast to prevent burnout.
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