5k – Intermediate

See the plan below for this distance and runner ability level. You can save and/or print the below image to take away with you (click on it), then tick off the days and runs 1 by 1. 🙂

Feel free to make minor updates to these training plans to suit your schedule. If you need to run on different days then do so. Try to keep work, family or friends happy!

If you’re unsure what any of the terms in the plans mean, see below for further detail:

Rest:  Use these days to rest from running, let your mind and body recharge so you’re ready to go again. You can’t train efficiently if fatigued. Take rest days seriously.

Running: Cover the distance, or time suggested each day. Unless the run is a tempo or session try to run at a pace that allows you to talk comfortably.

Cross: Mix up your training and give your running legs a break! Swimming, Cycling, Walking or other forms of aerobic training. But don’t cross-train too vigorously. Cross-training days should be easy days. Use these days to have active recovery.

Long Runs: Long runs are scheduled for Sundays. Feel free to change if another day suits better. If you have a target time in mind on the intermediate or advanced plans you may want to incorporate target paced miles within your long run.

Strength Training: Body weight, core workouts and stretching programmes can be really beneficial to build muscle and keep loose. When hitting longer miles in your plan you’ll want to ensure your key running muscles don’t get too tight.

Tempo: See tempo sessions for more information. For these runs you’ll want to be running at a higher pace than normal, usually one you can’t sustain for over one hour, and close to your target pace.

Intervals: See interval sessions for more information. Either on a track or flat road, many of the training plans have metres in them but feel free to adapt to time if that’s easier.