THE INTERMEDIATE 5K TRAINING PLAN
If you're a runner with some experience, give this plan a try.
INTERMEDIATE PLAN KEY
Weekly mileage: Except where noted, all weekly mileage should be run at a perceived effort of 6 out
of 10, with 10 being your maximum effort.
Strides: After completing the designated mileage for the day, find a flat, preferably grassy area to
perform the strides: Run hard for 20 seconds and recover with easy jogging or walking for 45
seconds.
Core workout: Do a series of basic exercises to strengthen core muscles and improve running
posture. For a sample core workout routine, go to runnersworld.com/core.
SS intensity: Intervals at Steady State Intensity should be run at a perceived effort of 7 or 8 out of 10.
Do 5 minutes of easy running between SS intensity intervals.
If you find that the plan becomes easy, just add some extra mileage to the days that you are already
running. Keep the rest days for rest
THE INTERMEDIATE 10K TRAINING PLAN
If you're a runner with some experience, give this plan a try.
Week Mon Tue Wed Thu Fri Sat Sun
35 min
3 m run + 3m 3 m run + 60 min
1 tempo Rest 4 m run
strength run strength cross
run
3 m run + 3.5 m 8 x 400 4 m run + 60 min
2 Rest 5 m run
strength run 5-K pace strength cross
40 min
3 m run + 4m 3 m run + 60 min
3 tempo Rest 6 m run
strength run strength cross
run
3 m run + 4.5 m 9 x 400 4 m run +
4 2 m run Rest 5-K Race
strength run 5-K pace strength
45 min
3 m run + 5m 3 m run + 60 min
5 tempo Rest 6 m run
strength run strength cross
run
3 m run + 5.5 m 10 x 400 4 m run + 60 min
6 Rest 7 m run
strength run 5-K pace strength cross
50 min
3 m run + 6m 4 m run + 60 min
7 tempo Rest 8 m run
strength run strength cross
run
3 m run + 3m 5 x 400 10-K
8 1-3 m run Rest Rest
strength run 5-K pace Race
This Intermediate program counts down from Week 1 to Week 8 (race week) for a 10K race.
Following are explanations of the terms used in the training chart below.
Runs: The runs of 3-6 miles on Mondays, Tuesdays and Thursdays are designed to be done at a
comfortable pace. If you can't carry on a conversation with your training partner, you're running too
fast. For those who use heart monitors to measure their level of exertion, you would be running
between 65 to 75 percent of maximum. In other words, run easy. If you want to run with others, be
cautious that they don't push you to run faster than planned.
Rest: Rest is an important part of your training. Friday is always a day of rest in the Intermediate
program. Be realistic about your fatigue level and don't feel guilty if you decide to take an additional
day off. (Best bet is Monday.) Specifically consider scheduling at least one extra rest day during the
stepback weeks. (See below.)
Tempo Runs: A tempo run is a continuous run with a buildup in the middle to near race pace. (Notice
I said "near" race pace. You don't want to go faster than your 10-K race pace.) In this program, tempo
runs are scheduled for every other Wednesday, alternating with interval training on the track. A tempo
run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to 10-20 minutes near the
middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden,
with peak speed coming about two-thirds into the workout and only for a few minutes. You can do
tempo runs almost anywhere: on the road, on trails or even on a track.
Speedwork: If you want to race at a fast pace, you need to train at a fast pace. Interval training
where you alternate fast running with jogging or walking is a very effective form of speedwork. The
training schedule includes interval training featuring 400-meter reps (repeats) every other week,
alternating with the tempo runs discussed above. Run the 400s at about the pace you would run in a
5-K race. Walk or jog between each repeat. Although the best venue for speedwork of this sort is on a
400-meter track, these workouts can be done on the road or on trails, either by using measured
courses or by running hard approximately the length of time you would run a 400 on the track. For
instance, if you normally run 400 reps in 90 seconds, do fast reps for that length of time and don't
worry about distance.
Warm-up: Warming up is important, not only before the race itself, but before your speed workouts
above and pace workouts below. Most Novice runners do not warm up, except in the race itself. This
is okay, because they're more interested in finishing rather than finishing fast. As an Intermediate
runner, you have a slightly different goal, otherwise you wouldn't be using this program, so warm up
before you run fast. My usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes,
then run some easy strides (100 meters at near race pace). And I usually cool down afterwards by
doing half of the warm-up.
Stretch & Strengthen: Also important as part of the warm-up is stretching. Don't overlook it--
particularly on days when you plan to run fast. Strength training is important too: push-ups, pull-ups,
use of free weights or working out with various machines at a Fitness Club. Runners generally benefit
if they combine light weights with a high number of repetitions, rather than pumping very heavy iron.
Mondays and Thursdays would be good days to combine stretching and strengthening with your easy
run, however, you can schedule Stretch & Strengthen on any day that is convenient for your business
and personal schedule.
Cross-Training: On the schedule, this is identified simply as "cross." What form of cross-training
works best for runners preparing for a 10-K race? It could be swimming, or cycling, walking, other
forms of aerobic training or some combination that could include strength training. And feel free to
throw in some jogging as well if you're feeling good. What cross-training you select depends on your
personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days
should be considered easy days that allow you to recover from the running you do the rest of the
week.
Long Runs: As an experienced runner, you probably already do a long run on the weekends
anyway. This schedule suggests a slight increase in distance as you get closer to race date: from 4 to
8 miles. Don't get hung up on running these workouts too fast. Run at a comfortable, conversational
pace.
This 10-K training schedule is only a guide. Feel free to make minor modifications to suit your work
and family schedule. If you find that the plan becomes easy, just add some extra mileage to the days
that you are already running. Keep the rest days for rest.
