If you’ve been jogging for a while, but you’d like to speed up your 5K time, you’ve come to the right place. Test out this intermediate 5K workout plan!
This is an excellent strategy for people who’ve been running steadily at steady state levels for some time but wish to reduce structured training and increase their 5k times.
It’s all too usual to reach a plateau after maintaining a constant pace for a long time.
But there are a variety of exercises you may do to increase your stamina and discover speedier running techniques.
Setting new performance objectives for your runs might assist you in staying motivated when you start pushing yourself that little bit harder by showing you how much further (and how quickly) you can run.
Utilize the advice in this article to boost your running pace during workouts.
Read this article thoroughly so that you are aware of the baseline fitness requirements, different sorts of runs, etc.
A complete 5k intermediate training schedule is discussed in this article.
What Fitness Level Should I Have To Begin This Plan?
For runners who’ve been running regularly for around 4 to 6 months, this intermediate 5K workout plan is a great way to increase your speed.
You shouldn’t be injured, and you shouldn’t have any health issues that would make it difficult for you to run more than four to five kilometres comfortably.
Try an 8-week beginner 5K training programme, which incorporates run/walk intervals to help improve endurance, if you are just starting out with running.
Increasing your weekly distance will frequently aid in accelerating your overall speed.
You may see gains in your speed if you switch a couple of those training days with run days if you typically run a couple of times a week but attend workout classes the rest of the week.
You ought to be running at a minimum of two or three days a week if your aim is to quicken your pace.
However, the more you run the better you’ll get – just don’t forget about rest days.
To prevent injury or burnout if you already run more frequently than that, change the duration and effort of your exercises.
An Overview Of The 8 Week 5K Intermediate Schedule
There are five weekly running exercises in this 8-week training programme.
Running distances per week range from 17 to 23 miles, including two simple runs, one stamina workout, one speed day (tempo or track), and one changeable run session (easy or hills).
Here is a summary:
Monday: Speed training (track or tempo)
Tuesday: Simple run
Wednesday: Day off
Thursday: Changeable (easy or hills)
Friday: Simple run
Sunday: An endurance race
Sunday: Rest day
Training Descriptions
For each sort of running exercise within this intermediate 5K plan, here is a description and suggested pace information:
Simple runs – Runs at an easy talking pace are short distances. This tempo will change depending on how fit you are right now.
Slow down if your breathing is making it difficult for you to talk. Run these gently, not too hard.
(It can be helpful to start the programme with an easy run with a partner because then you can actually talk and slow down on the pace.)
Endurance runs – Lengthier runs done at a relaxed conversational pace are called endurance runs.
They will probably be faster than your short runs, however since they are lengthier, you might need to slow down a little to find a speed that you can keep up the full distance.
In one endurance run, you’ll complete the final two miles at a greater speed than the first couple.
Hill workouts – These runs consist of intervals performed on hills, as the name implies.
You should warm up for 10 minutes on a flat or gently rolling surface before performing the appropriate amount of intervals on a hill.
For instance, if the instruction is to run uphill for 8 minutes and 60 seconds, you would run uphill for 8 minutes and then jog downhill between each interval.
Each hill training should be followed by a ten-minute cool-down on flat or gently rolling terrain.
Tempo runs – Tempo runs entail starting out at an easy speed for 10 minutes, accelerating to a tempo rate for 10 to 20 minutes, and then returning to an easy pace for 10 minutes.
The best pace to maintain for an hour is tempo.
This is roughly ten seconds less than 10K speed for most recreational runners.
This changes depending on the individual; for example, tempo pace for serious distance runners will be closer to half marathon times.
Avoid getting too caught up in the precise statistics; instead, aim for a speed that feels comfortably challenging and that you believe you could keep up for an hour if you were putting in all your effort.
Try performing lactate threshold testing if you’re really intrigued, then use that speed for future tempo runs.
Simply put, the goal of these exercises is to train your muscles how to run farther at a faster speed.
Track workouts: These routines are all intended to increase speed. A 10-minute warm-up and cool-down at a reasonable pace should precede and follow the exercise.
Finish the programme at the length and pace specified after your warm-up.
There are a set number of intervals in each workout, as well as a recovery duration that can be covered by running or walking.
A program might be described as “4X800 at target pace with 400m rest,” for instance. You would then take the following actions:
10 minute run to warm-up.
400 metres of recovery jogging or walking, then 800 metres at goal speed at 5k pace.
800 metres at goal, then 400 metres of recovery jogging or walking, all at 5K pace.
800 metres at goal, then 400 metres of recovery jogging or walking, all at 5K pace.
400 metres recovery jog or walk at a 5K pace.
10 minute cool-down run.
Here are a few track internal distances utilised in this strategy and what they look like on the track while running in lane position 1 for your reference:
One lap is 400 metres.
800 metres is equal to two laps.
Training Advice For The 5K Intermediate Running Plan
Here are a few more ideas to keep in mind while you think about this strategy:
Be realistic with your expectations – This strategy is designed to move you from your present pace to one that is a little bit quicker.
You shouldn’t begin this strategy with a goal of running a 5K in 20 minutes or less over the course of eight weeks after clocking a 30-minute time.
However, it’s reasonable to believe you would be able to shave off a couple of minutes utilising this strategy if your most recent race lasted 30 minutes.
(If your most recent 5K time was around 22–24 minutes, you probably want to focus on shaving off seconds rather than minutes.)
Set paces appropriately – In keeping with the advice given above, use your most recent race paces to assist determine your pace for the speed training.
This doesn’t always follow the pace your training buddy is doing – clocking 400s in 1:30 is the ideal one for you.
Warm-ups and cool-downs – When performing speed or hill workouts, warm-ups are crucial.
Don’t shortchange yourself on the initial minimum of 10 minutes of leisurely running (feel free to go a little longer if you prefer).
Your heart rate gradually rises as a result, and your muscles begin to receive blood and oxygen, preparing them for action.
Similar to warm-up running, cool-down running aids in gradually bringing the heart rate down and enables you to log additional miles without taxing your body.
Stretch – Although the benefits of stretching have indeed been contested, experts believe post-run stretches might be quite beneficial.
Even if the benefits of reducing muscle stiffness are controversial, they feel amazing!
After a run, static stretches like the quad stretch, figure four stretch, or reaching for your toes are all excellent choices.
If you frequently have tight muscles, think about incorporating foam rollers or a massage gun into your practice.
Choose the appropriate shoes: It’s important to get fitted for new shoes if it’s been more than six months or alternatively 500 miles since your last pair of shoes were replaced.
Consider visiting a running store so that staff members can assess your foot form and stride and offer shoe suggestions as a result.
8 Week 5K Intermediate Training Plan
Let’s dive into the training plan to get your 5K speeds up:
Week 1:
Monday: Track day. Warm up with a ten-minute run at a comfortable pace. Perform 6 times of 400 metres at a pace that is 10 seconds quicker than your current 5K pace. Between each, recover by jogging or walking for 400 metres. Run for 10 minutes at a relaxed speed to wind down.
Tuesday: An easy 3-mile run.
Wednesday: Rest day.
Thursday: An easy 3-mile run.
Friday: An easy 2-mile run.
Saturday: 4 mile endurance run.
Sunday: Rest day.
Week 2:
Monday: Tempo run. Begin with around 10 minutes of easy running, pick up the speed to 10 minutes of tempo running, and then return to 10 minutes of easy running to complete the workout.
Tuesday: An easy 3-mile run.
Wednesday: Rest day.
Thursday: Hill workouts. Warm up with a ten-minute run at a comfortable speed on a level or gently undulating surface. Run 8 times for 60 seconds up the hill, then jog back down. Run at an easy pace for 10 minutes on a level or gently rolling surface to cool down.
Friday: An easy 3-mile run.
Saturday: 5-mile run.
Sunday: Rest day.
Week 3:
Monday: Track day. Warm up with a ten-minute run at a comfortable pace. Perform four 800-meter reps at your intended 5K pace. Between each, recover by jogging or walking for 400 metres. Run for 10 minutes at a relaxed speed to wind down.
Tuesday: An easy 3-mile run.
Wednesday: Rest day.
Thursday: 4 easy miles.
Friday: 3 easy miles.
Saturday: 5-mile run.
Sunday: Rest day.
Week 4:
Monday: Tempo run. Begin with around 10 minutes of easy running, pick up the speed to 15 minutes of tempo running, and then return to 10 minutes of easy running to complete the workout.
Tuesday: An easy 3-mile run.
Wednesday: Rest day.
Thursday: Hill workouts. Warm up with a ten-minute run at a comfortable speed on a level or gently undulating surface. Run 10 times for 60 seconds up the slope, then jog back down. Run at an easy pace for 10 minutes on a level or gently rolling surface to cool down.
Friday: Easy 3-mile run.
Saturday: 4-mile endurance workout.
Sunday: Rest day.
Week 5:
Monday: Track day. Warm up with a ten-minute run at a comfortable pace. Perform 8 times of 400 metres at a pace 20 seconds quicker than the 5K. Between each, recover by jogging or walking for 400 metres. Run for 10 minutes at a relaxed speed to wind down.
Tuesday: An easy 3-mile run.
Wednesday: Rest day.
Thursday: 4 easy miles.
Friday: 3 easy miles.
Saturday: 6 mile endurance workout.
Sunday: Rest day.
Week 6:
Monday: Tempo run. Begin with around 10 minutes of easy running, pick up the speed to 20 minutes in tempo pace, and then return to 10 minutes of easy running to complete the workout.
Tuesday: An easy 3-mile run.
Wednesday: Rest day.
Thursday: Hill workouts. Warm up with a ten-minute run at a comfortable speed on a level or gently undulating surface. Run 10 times for 90 seconds up the hill, then jog back down. Run at an easy pace for 10 minutes on a level or gently rolling surface to cool down.
Friday: An easy 3-mile run.
Saturday: 7-mile endurance workout.
Sunday: Rest day.
Week 7:
Monday: Track day. Warm up with a ten-minute run at a comfortable pace. Perform five 800-meter reps at your intended 5K pace. Between each, recover by jogging or walking for 400 metres. Run for 10 minutes at a relaxed speed to wind down.
Tuesday: An easy 3-mile run.
Wednesday: Rest day.
Thursday: 5 easy miles.
Friday: An easy 3-mile run.
Saturday: 6 mile endurance workout.
Sunday: Rest day.
Week 8:
Monday: Tempo run. Begin with around 10 minutes of easy running, pick up the speed to 15 minutes of tempo running, and then return to 10 minutes of easy running to complete the workout.
Tuesday: A three-mile easy run with six 20-second strides.
Wednesday: Rest day.
Thursday: An easy 3-mile run.
Friday: Rest day.
Saturday: Race day.
Final Thoughts
This 5K training plan contains a variety of running routines to help you get ready for the race, as well as some downtime.
You will switch between several runs each week to get your 5K run time down.
Hopefully, this plan will help you improve – whether you’re training for a race or just want to run faster.
Hi, I’m Richard Harris and I have been running for almost 20 years now. Since a young teenager with a little baby fat still clinging on for dear life, I have been obsessed with this simple form of cardio.
Not only have I enjoyed running every single day for two decades, but I have also been fascinated by the countless marathons and races offered around the USA. I love watching these races, and I’ve even participated in some of them too!
