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
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.