5K Intermediate Plan


This 8-week 5K intermediate training plan averages 20 miles (32 km)/week with 4 runs/week. The long run starts at 5 miles (8 km) and peaks at 7 miles (12 km) in week 6.


Every 4th week is an active recovery week with reduced mileage and intensity.


This training plan develops your ability to run a faster 5K by improving aerobic endurance, lactate threshold, aerobic capacity (VO2max), general speed, and running economy.


Should this plan turn out being too hard or too easy, I will change it to another level free of charge.

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

This method develops 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.
"Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I was able to break my 20 year 5K PR by 21 sec to 15:48. And with his training plan, I was able to break my HM PR by almost 4 min to 1:14:29.
Shai Birmaher
"Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, culminating in arriving at the starting line fit, healthy, and fresh."
James Mount

5K Intermediate | Miles

$19

8-week plan in miles | 2021 edition
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 plan in km | 2021 edition
4 runs/week | 32 km/week
8 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download