5K Training Plan Intermediate

12 weeks·4 days / wk·5k·intermediate

Weeks: 12
Sessions: 48
Peak week: 20 mi; week 10
Long run: 6 mi; week 9
Taper: 2 wk

BaseCutbackBuildPeakTaperRace

Paces assume an intermediate runner (VDOT 42). Enter a recent race to personalise them.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: aerobic volume, hills and stridesLong run 3.5 mi	4 · 3 key	13 mi	Long run 3.5 mi
Tue Oct 6 Hill repeats 6 × 60 s 4 mi Warm-up · 1.5 mi easy 6 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 8 Easy run 2 mi 2 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 9 Fartlek 5 × 1 min 3.5 mi Warm-up · 1.5 mi easy 5 × 1 min on / 1 min easy · "on" near 7:53/mi Cool-down · 1 mi easy Sun Oct 11 Long run 3.5 mi 3.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
Weeks 2–12 locked Unlock the full plan. Every session, every week Paces and loads from your numbers PDF, calendar and Garmin export Re-plans when you miss a key session Billing period$79 / year$14 / month Annual works out at $6.58 a month Secure checkout with Stripe · Cancel any time
02	Base: aerobic volume, hills and stridesLong run 4 mi	4 · 3 key	14 mi	Long run 4 mi
03	Base: aerobic volume, hills and stridesLong run 4 mi	4 · 3 key	14.5 mi	Long run 4 mi
04	Cutback: absorb the trainingLong run 3 mi	4 · 1 key	10 mi	Long run 3 mi
05	Build: VO2max intervals + thresholdLong run 4.5 mi	4 · 3 key	15.5 mi	Long run 4.5 mi
06	Build: VO2max intervals + thresholdLong run 5 mi	4 · 3 key	16 mi	Long run 5 mi
07	Build: VO2max intervals + thresholdLong run 5.5 mi	4 · 3 key	17 mi	Long run 5.5 mi
08	Cutback: absorb the trainingLong run 4 mi	4 · 1 key	13.5 mi	Long run 4 mi
09	Peak: 5K-specific paceLong run 6 mi	4 · 3 key	18.5 mi	Long run 6 mi
10	Peak: 5K-specific paceLong run 6 mi	4 · 3 key	20 mi	Long run 6 mi
11	Taper: volume down, race pace sharpLong run 4.5 mi	4 · 2 key	14.5 mi	Long run 4.5 mi
12	Race week — 5KRace 3 mi	4 · 1 key	7 mi	Race 3 mi

Your paces

Easy / long: 9:28–10:25/mi62–70% VO2max, conversational
Marathon (M): 8:25/mi
Threshold (T): 7:53/micomfortably hard, ~60 min race effort
Interval (I): 7:15/mi3–5 min reps, ~97.5% VO2max
Repetition (R): 6:49/mishort fast reps, mile race pace
5K race pace: 7:27/mifinish 23:08

The numbers

About this plan

This 5k training plan intermediate opens with 13 mi in week 1 and peaks at 20 mi in week 10. Halfway, week 6 carries 16 mi with a 5 mi long run. That is 174 mi over 48 runs for an intermediate 5K runner. Cutbacks: week 4 (10 mi) and week 8 (13.5 mi).

The long run tops out at 6 mi in week 9; 17 key sessions include 3 hill, 3 fartlek, 3 tempo and 8 interval workouts. Easy running at 9:28–10:25/mi is 55% of the 174 mi; 3 threshold sessions run at 7:53/mi. 5K pace, 7:27/mi, is rehearsed in intervals once the long run reaches 6 mi.

The 2-week taper takes race week to 7 mi, 65% under week 10's 20 mi, after 174 mi. Projected finish after 12 weeks and 174 mi: 23:08 for the 5K (7:27/mi).

4 sessions and 13 mi open this 12-week plan, topped by a 4 mi Tuesday.

The phases run base weeks 1–3 (13–14.5 mi), build weeks 5–7 (15.5–17 mi), peak weeks 9–10 (18.5–20 mi), taper week 11 (14.5 mi) and race week 12 (7 mi).

Questions

FAQ

How many miles a week is the 5k training plan intermediate?

13 mi in week 1, 16 mi by week 6 and 20 mi at the peak, week 10: 174 mi total.

How fast should easy runs be on the 5k training plan intermediate?

9:28–10:25/mi at VDOT 42, for 55% of 174 mi.

What is the longest run in the 5k training plan intermediate?

6 mi in week 9, up from 3.5 mi in week 1.

Can I run the 5k training plan intermediate on 3 days a week instead of 4?

At 3 days a week the 12-week plan has about 36 runs, not 48.

Keep exploring

All running plans