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Intermediate Schedule PDF Print E-mail

6-week Intermediate 5K Schedule

This is for you if you can run for 30 minutes, four times a week

  Week One  
  Mon Rest
  Tue 20-25 mins easy
  Wed Rest
  Thur 10 mins easy, then 4 x 1 min brisk with 2-min jog recoveries, then 10 mins easy
  Fri Rest
  Sat 20 mins easy
  Sun 30 mins easy 

  Week Two  
  Mon Rest
  Tue 20-25 mins easy 
  Wed Rest
  Thur 10 mins easy, then 4-5 x 90 secs brisk with 2.5-min jog recoveries, then 10 mins easy 
  Fri Rest
  Sat 20 mins easy
  Sun 35 mins easy

  Week Three  
  Mon Rest
  Tue 25-30 mins easy
  Wed Rest
  Thur 10 mins easy, then 20 mins fartlek (free-form fast and slow running)
  Fri Rest
  Sat 25 mins easy
  Sun 40 mins easy

  Week Four  
  Mon Rest
  Tue 10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy
  Wed Rest
  Thur 10 mins easy, then 20 mins fartlek, then 10 mins easy
  Fri Rest
  Sat 20 mins easy
  Sun 45 mins easy

  Week Five  
  Mon Rest
  Tue 25-30 mins easy
  Wed Rest
  Thur 10 mins easy, then 3 x 3 mins brisk with 3-min jog recoveries, then 10 mins easy 
  Fri Rest
  Sat Sat 25 mins easy
  Sun Sun 35 mins easy

  Week Six  
  Mon Rest
  Tue 25 mins easy, incorporating 6 x 20-40 seconds faster-paced running
  Wed Rest
  Thur 20-25 mins easy 
  Fri Rest
  Sat 15 mins easy or rest
  Sun 5K Race!
 
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