Intermediate 5K Training

You've already run at least one 5K road race, or you've been running for a little while and are ready to race a 5K. If the beginner runner 5K schedule doesn't seem like it's challenging enough for you, and the advanced 5K schedule seems a bit too tough, try this 8-week advanced beginner 5K schedule.

If you haven't already had a physical, visit your doctor for a check-up to get the OK to start training.

Notes about the program:

Training should be undertaken 4 times a week, a step up from the beginners programme, with an additional cross training day as well.
This shedule does not start with run/walk periods and should only be started by those who can already run for around 15 minutes non-stop.
The programme includes 'race pace' runs which means running at the pace you need to run the actual race, in order to achieve your desired time.
The cross training day should include some other form of cardiovascular exercise, such as cycling or swimming, for 30-40 minutes.

View the Intermediate training schedule >>

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