5K Training Schedule for Intermediate Runners

Here's the schedule I'm using to train for my next 5k btw. I started training immediately after my last race, my next race is second or third week of October. I'll probaby repeat week 5 a couple of times as I did previously with my hardest training week to kill some time before the race date.

Training's going good - I actually don't dread running anymore, I enjoy it in fact. I like the meditative aspects to it, I like how good I feel afterwards, I like how I'm losing weight, I like all the cool clothes and gear that are associated with my new sport. It's just fun.


5K Training Schedule for Intermediate Runners

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 CT or Rest 3 x 400 IW 2 m run 30 min tempo Rest 5 m run 30 min EZ
2 CT or Rest 4 x 400 IW 2 m run 30 min tempo Rest 5 m run 35 min EZ
3 CT or Rest 4 x 400 IW 3 m run 30 min tempo Rest 6 m run 35 min EZ
4 CT or Rest 5 x 400 IW 3 m run 35 min tempo Rest 6 m run 40 min EZ
5 CT or Rest 5 x 400 IW 3 m run 35 min tempo Rest 7 m run 35 min EZ
6 CT or Rest 6 x 400 IW 3 m run 40 min tempo Rest 6 m run 40 min EZ
7 CT or Rest 6 x 400 IW 3 m run 40 min tempo Rest 7 m run 45 min EZ
8 CT or Rest 3 m run 30 min tempo run 2 m run Rest Rest 5K Race!