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Home > Road Running > Intermediate 5K Schedule

Intermediate 5K Schedule

Week 1 Training
Monday Rest
Tuesday 1.5 mile run
Wednesday Cross train
Thursday 1.5 mile (race pace)
Friday Rest
Saturday 2 mile run
Sunday 30 mins easy pace

 

Week 2 Training
Monday Rest
Tuesday 2 mile run
Wednesday Cross train
Thursday 1 mile (race pace)
Friday Rest
Saturday 2.5 mile run
Sunday 30 mins easy pace

 

Week 3 Training
Monday Rest
Tuesday 2 mile run
Wednesday Cross train
Thursday 1.5 mile (race pace)
Friday Rest
Saturday 2.5 mile run
Sunday 30 mins easy

 

Week 4 Training
Monday Rest
Tuesday 2.5 mile run
Wednesday Cross train
Thursday 1.5 mile (race pace)
Friday Rest
Saturday 3 mile run
Sunday 35-40 min easy

 

Week 5 Training
Monday Rest
Tuesday 3 mile run
Wednesday Cross train
Thursday 1.5 mile (race pace)
Friday Rest
Saturday 3.5 mile run
Sunday 35-40 min easy

 

Week 6 Training
Monday Rest
Tuesday 3.5 mile run
Wednesday Cross train
Thursday 1.5 mile (race pace)
Friday Rest
Saturday 4 mile run
Sunday 35-40 min easy

 

Week 7 Training
Monday Rest
Tuesday 3 mile run
Wednesday Cross train
Thursday 1.5 mile (race pace)
Friday Rest
Saturday 4 mile run
Sunday 40 mins easy

 

Week 8 Training
Monday Rest
Tuesday 3 mile run
Wednesday Cross train / Rest
Thursday 2 miles (easy pace)
Friday Rest
Saturday Rest
Sunday 5K Race Day!

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