5K Intermediate Plan

This 8-week 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.

4SPEED™ funnel periodization – designed to enhance your general endurance, lactate threshold, VO2max, and neuromuscular power specific to the demands of the 5K.

I'm only an email away for questions that may arise during the course of this training plan. Simply send me a message and I'll answer within 24h: sandro@run4speed.com

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