8 week intermediate 5K training plan

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8 week intermediate 5K training plan
Distance 5K Level Intermediate Weeks 8

For more expert training advice on running techniques click the links below:

Week 1

  1. Mon

    Rest

  2. Tue

    15 minutes

    1. Tempo run 15 minutes
  3. Wed

    20 minutes

    1. Easy run or cross-train 20 minutes
  4. Thu

    20 minutes

    1. Easy run 20 minutes
  5. Fri

    Rest

  6. Sat

    20 minutes

    1. Easy run 20 minutes
  7. Sun

    35 minutes

    1. Steady 35 minutes

Week 2

  1. Mon

    Rest

  2. Tue

    22 minutes

    1. Hard 2 minutes
    2. Easy run 1 minute
    3. Repeat 8 times
  3. Wed

    20 minutes

    1. Easy run or cross-train 20 minutes
  4. Thu

    24 minutes

    1. Tempo run 10 minutes
    2. Easy run 2 minutes
    3. Repeat 2 times
  5. Fri

    Rest

  6. Sat

    20-25 minutes

    1. Easy run 20 to 25 minutes
  7. Sun

    40 minutes

    1. Steady 40 minutes

Week 3

  1. Mon

    Rest

  2. Tue

    22 minutes

    1. Hard 3 minutes
    2. Hard 1.5 minutes
    3. Repeat 5 times
  3. Wed

    20-30 minutes

    1. Easy run or cross-train 20 to 30 minutes
  4. Thu

    20 minutes

    1. Tempo run 20 minutes
  5. Fri

    Rest

  6. Sat

    20-30 minutes

    1. Easy run 20 to 30 minutes
  7. Sun

    45 minutes

    1. Steady 45 minutes

Week 4

  1. Mon

    Rest

  2. Tue

    24-30 minutes

    1. Hard 1 minute
    2. Easy run 1 minute
    3. Repeat 12 to 15 times
  3. Wed

    20-30 minutes

    1. Easy run or cross-train 20 to 30 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    20 minutes

    1. Easy run 20 minutes
  7. Sun

    35 minutes

    1. Steady 35 minutes

Week 5

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Fartlek 30 minutes
  3. Wed

    20-30 minutes

    1. Easy run or cross-train 20 to 30 minutes
  4. Thu

    25 minutes

    1. Tempo run 20 minutes
  5. Fri

    Rest

  6. Sat

    20-30 minutes

    1. Easy run 20 to 30 minutes
  7. Sun

    45 minutes

    1. Steady 45 minutes

Week 6

  1. Mon

    Rest

  2. Tue

    32 minutes

    1. Hard 3 minutes
    2. Easy run 1 minute
    3. Hard 1 minute
    4. Easy run 3 minutes
    5. Repeat 4 times
  3. Wed

    20-30 minutes

    1. Easy run or cross-train 20 to 30 minutes
  4. Thu

    28 minutes

    1. Tempo run 6 minutes
    2. Easy run 1 minute
    3. Repeat 4 times
  5. Fri

    Rest

  6. Sat

    20-30 minutes

    1. Easy run 20 to 30 minutes
  7. Sun

    50 minutes

    1. Steady 50 minutes

Week 7

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Hard 2 minutes
    2. Easy run 1 minute
    3. Repeat 10 times
  3. Wed

    20-30 minutes

    1. Easy run or cross-train 20 to 30 minutes
  4. Thu

    35 minutes

    1. Tempo run 10 minutes
    2. Easy run 2 minutes
    3. Repeat 3 times
  5. Fri

    Rest

  6. Sat

    20 minutes

    1. Run 20 minutes
  7. Sun

    45 minutes

    1. Easy run 45 minutes

Week 8

  1. Mon

    Rest

  2. Tue

    12 minutes

    1. Hard 1 minute
    2. Easy run 1 minute
    3. Repeat 6 times
  3. Wed

    20 minutes

    1. Easy run or cross-train 20 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    10-15 minutes

    1. Jog 10 to 15 minutes
  7. Sun

    5km

    1. 5K race