Intermediate 5K

Intermediate 5k 12 Week Training Plan
Mon Tue Wed Thurs Fri Sat Sun
Week 1 (Getting Started) Easy 20 min run  (note: take it easy with a light warm-up and cool-down) Rest Easy 20 min run  (note: take it easy with a light warm-up and cool-down) Cross Train – Cycling, Swimming, Walk Rest 25-30 min easy run        (note: longer and slower than Rest
Week 2 (Getting Started) Easy 20 min run  (note: take it easy with a light warm-up and cool-down) Rest Easy 20 min run  (note: take it easy with a light warm-up and cool-down) Rest Easy 20 min run  (note: take it easy with a light warm-up and cool-down) 25 mins easy jog (with 4 runs this week, keep this session relaxed) Rest
Week 3 Building (1) 20 mins steady pace Rest Warm-up then 10-15 min  (alternating 2 min quick and 2min slow)                                 Cool Down Cross Train – Cycling, Swimming, Walk Rest 30 min relaxed pace run Rest
Week 4 Building (2) 20-25 mins eaxy run Rest 30 min run (trail run or new route)    alternate fast and slow burst as you feel Rest Steady 20-25 min run 35-40 min slow run   (Ignore pace and focus on duration) Rest
Week 5 Building (3) Relaxed 20 min run Rest Warm-up then 3-5 min brisk run                                   Cool Down Rest Steady 25 min run (make sure to stretch well after this run) 35-40 min slow run   (Ignore pace and focus on duration) Rest
Week 6 Recovery and Consolidation Easy 20 min run  (note: take it easy with a light warm-up and cool-down) Rest 25 min easy, including 4 to 6 brisker efforts of 60 seconds duration Cross Train – Cycling, Swimming, Walk Rest 25-30 mins steady paced run Rest
Week 7 Moving Up Easy 20 min run Rest Warm-up and then fast paced 20 min run Cool-down Rest Steady 25 min run (make sure to stretch well after this run) 45 min easy long run       (Keep the pace relaxed throughout) Rest
Week 8 Non-Stop Training 20-25 mins steady pace Rest Warm-up then 4×5 mins brisk running. 3 mins jogging/walking                                      Cool-down Rest Steady 25 min run 40 mins eacy paced run with the middel 20 steady pace Rest
Week 9 Strength building (1) Hill Running.                                            Good warm-up then 6 x brisk 2min uphill efforts, jogging back down                                Cool Down Rest Easy 20 min recovery run Rest Steady 25 min run Warm-up, followed by 20 mins fast.                           Long cool-down Rest
Week 10 Strength Building (2) Recovery Run 20 mins easy Rest 30 Total Minutes
Put in efforts on all hills
Rest Steady 25 min run Long Run, 45 mins.           Easy to Steady Rest
Week 11       Peak Week Warm-up then 4×5 mins brisk running,           3 mins jogging                                              Cool Down Rest Easy 25 min run Cross Train – Cycling, Swimming, Walk Brisk 25 min run                               Cool Down Long Run, 45 mins.           Easy to Steady Pace Rest
Week 12  Taper week and RACE! 20 mins easy run (Keep pace easy throughout) Rest 25 mins steady, including 5×20 second brisk running (brisk but not at race pace) Cross Train – Cycling, Swimming, Walk Very, very easy 10 mins jog Race!!!!! Rest