Intermediate Running: 5K

Intermediate Running: 5K

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The Intermediate Running: 5K program is designed for runners who already have experience running at the 5K level and are looking to challenge themselves and improve their race pace.

A great way to stay in shape and stay motivated with your cardio routine is to sign up for a race. Signing up for a 5k run will give you a goal to work towards that is both fun and challenging and our Intermediate Running: 5K program will help you be prepared for it!

This running routine is designed for the runner that is currently running 6-10 miles a week and has 4 days a week available to train to improve his/her 5K race time.

If you are not yet at the level in your running required to complete this intermediate running program, you should try our Beginner Running: 5K program. Still not running a mile without walking? Try this program.


Key Terms for Intermediate Running: 5K

Warm Up - Before every run above an easy pace, you need a proper warm up. For a warm up, jog for 5-10 minutes at a very easy pace. This is to bring up your body temperature and increase blood flow to your muscles. After your warm up, lightly stretch your legs, spending 10-30 seconds stretching each body part you will use during the run.

Easy Pace - Run at a pace where you can still talk and your breathing is slightly heavy.

Strong Pace - The pace you can currently run all miles of a 10k (6.2 miles.) Breathing is heavy but you can hold this pace for a 10k race.

Goal 10K Race Pace - The pace that you are training to be able to maintain for each mile of your upcoming 10K race.

Hard Pace - The pace that you can currently run all miles of a 5k (3.1 miles.) Breathing is starting to become labored but sustainable for longer distances.

Goal 5K Race Pace - The pace that you are training to be able to maintain for each mile of your upcoming 5K race.

Very Hard Pace - Pace that can only be held for 1-1.5 miles if required. Breathing is labored and leg muscles are being pushed. You need to concentrate to keep this pace.


8-Week Intermediate Running: 5K Training Plan

Week 1:

  • Day 1: Run 2 miles at an easy pace.
  • Day 2: Rest
  • Day 3: Warm up 5 minutes at a very easy pace. Complete the following cycle 3 times:
    • Run ¼ mile at a very hard pace.
    • Run ½ mile at easy pace.
  • Day 4: Run 2 miles at an easy pace.
  • Day 5: Rest
  • Day 6: Run 3 miles at an easy pace.
  • Day 7: Rest


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