5K Intermediate Plan


This 8-week 5K intermediate training plan averages 20 miles (32 km)/week with 4 runs/week. It includes easy runs, long runs, threshold runs, VO2max intervals, and repetitions.


The long run starts at 5 miles (8 km) and peaks at 7 miles (12 km) in week 6.


“This plan systematically develops your ability to run a faster 5K by improving high-end endurance, lactate threshold, VO2max, and speed.”


I’m only an email away for questions that may arise during the course of this training plan.

The training method
Funnel periodization – a modern training method pioneered by the Kenya-based elite running coach Renato Canova.

It preconditions your speed and endurance early in the training cycle so that you can reach a higher VO2max and lactate threshold in the subsequent focus block and eventually run a faster race pace.

1. Foundation - This is the base + speed phase which is characterized by extreme polarization.

2. Conditioning - This is the fitness phase with a focus on VO2max and lactate threshold.

3. 5K-Specific - This is the sharpening phase where your 5K race-fitness is brought to a peak.
Hi! I'm Sandro Sket, NSCA-Certified Strength & Conditioning Specialist and remote coach to competitive runners on 5 continents. Let me guide you, too, with performance-oriented training plans or 1:1 online coaching to achieve race results you never thought possible.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

5K Intermediate | Miles

$19

8-week PR training plan in miles
4 runs/week | 20 miles/week
✔ 8 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download

5K Intermediate | KM

$19

8-week PR training plan in km
4 runs/week | 32 km/week
8 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download
Not the right training plan for you? Consider a Custom Training Plan or my 1:1 Online Coaching to get exactly what you need.