Inspect: /training-programs/5k-training/intermediate-5k/

Source: src/content/training-plans/intermediate-5k.md

Frontmatter

title: Intermediate
hub: 5k-training
summary: This Intermediate 5K Training Plan is designed for experienced runners,
  who have run 5K races before and want to improve their time by adding more
  mileage and introducing some speedwork into their training mix. In deciding
  which training program to use, consider the season. 5K Intermediate would
  particularly be effective in the spring or summer as a prelude to a 12-week or
  18-week endurance-based program leading to a fall full or half marathon.
  Speedwork can best be accomplished when the weather is warm or mild. Whatever
  program you choose, we can help you run faster. Consider also purchasing a
  copy of Hal's book, Run Fast, available on Amazon and in most major book
  stores.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 8
  lengthText: 8 Weeks
  typicalWeek: 5 Run, 2 Day Off
  longestWorkout: 7 miles
whatDoIGet:
  - Stay motivated for your 5K race with daily tips from Hal in your inbox
  - Monitor your progress within TrainingPeaks’ online tools, apps, and wearable
    integrations
  - Access charts and graphs to understand training load
  - Tap into TrainingPeaks experience
trainingPeaksUrl: https://www.trainingpeaks.com/training-plans/running/5km/tp-15911/hal-higdon-5k-intermediate
improveYourTime: >-
  ## How to Improve Your 5-K Times


  IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not
  going to be content to merely finish your 5-K race. You'd like to finish it
  with grace, in style and maybe improve your time (known as setting a Personal
  Record, or PR). The above training schedule will take you to PR Territory.
  This intermediate Program is one step up from the novice program, but not
  quite as difficult as the advanced program. To set a PR, you need to improve
  your endurance and your speed. You can do this by (1) running more miles, (2)
  running faster, or (3) some combination of both. In order to achieve full
  benefit from this program, you probably need to have been running 3-4 days a
  week for the last year or two and averaging 15-20 miles weekly, It helps if
  you have an understanding of the concepts of speedwork. Here is the type of
  training you need to do, if you want to improve your 5-K time. To motivate
  yourself even more, consider signing up for the interactive version available
  through TrainingPeaks.


  **Run:** When the schedule says "run," that suggests that you run at an easy
  pace. How fast is easy? You need to define your own comfort level. Don't worry
  about how fast you run; just cover the distance suggested--or approximately
  the distance. Ideally, you should be able to run at a pace that allows you to
  converse with a training partner without getting too much out of breath.


  **Fast:** For several of the Saturday runs, I suggest that you run "fast." How
  fast is "fast?" Again, that depends on your comfort level. Go somewhat faster
  than you would on a "run" day. If you are doing this workout right, you
  probably do not want to converse with your training partner, assuming you have
  one. It's okay now to get out of breath.


  **Long Runs:** Once a week, go for a long run. Run 5 to 7 miles at a
  comfortable pace, not worrying about speed or distance. You should be able to
  carry on a conversation while you run; if not, you're going too fast. Don't be
  afraid to stop to walk, or stop to drink. This should be an enjoyable workout,
  not one during which you punish yourself.


  **Interval Training:** To improve speed, you sometimes need to train at a pace
  faster than your race pace for the 5-K, about the pace you would run in a 1500
  meter or mile race. Run 400 meters hard, then recover by jogging and/or
  walking 400 meters. Before starting this workout, warm-up by jogging a mile or
  two, stretching, and doing a few sprints of 100 meters. Cool down afterwards
  with a short jog.


  **Tempo Runs:** This is a continuous run with an easy beginning, a buildup in
  the middle to near 10-K race pace, then ease back and cruise to the finish. A
  typical tempo run would begin with 5-10 minutes easy running, continue with
  10-15 faster running, and finish with 5-10 minutes cooling down. You can't
  figure out your pace on a watch doing this workout; you need to listen to your
  body. Tempo runs are very useful for developing your anaerobic threshold,
  essential for fast 5-K racing.
schedule:
  miles:
    - week: 1
      days:
        - Rest
        - 3 mi run
        - 5 x 400
        - 3 mi run
        - Rest
        - 3 mi run
        - 5 mi run
    - week: 2
      days:
        - Rest
        - 3 mi run
        - 30 min tempo
        - 3 mi run
        - Rest
        - 3 mi fast
        - 5 mi run
    - week: 3
      days:
        - Rest
        - 3 mi run
        - 6 x 400
        - 3 mi run
        - Rest
        - 4 mi run
        - 6 mi run
    - week: 4
      days:
        - Rest
        - 3 mi run
        - 35 min tempo
        - 3 mi run
        - Rest
        - Rest
        - "**5K Test**"
    - week: 5
      days:
        - Rest
        - 3 mi run
        - 7 x 400
        - 3 mi run
        - Rest
        - 4 mi fast
        - 6 mi run
    - week: 6
      days:
        - Rest
        - 3 mi run
        - 40 min tempo
        - 3 mi run
        - Rest
        - 5 mi run
        - 7 mi run
    - week: 7
      days:
        - Rest
        - 3 mi run
        - 8 x 400
        - 3 mi run
        - Rest
        - 5 mi fast
        - 7 mi run
    - week: 8
      days:
        - Rest
        - 3 mi run
        - 30 min tempo
        - 2 mi run
        - Rest
        - Rest
        - "**5K Race**"
  km:
    - week: 1
      days:
        - Rest
        - 4.8 km run
        - 5 x 400
        - 4.8 km run
        - Rest
        - 4.8 km run
        - 8.1 km run
    - week: 2
      days:
        - Rest
        - 4.8 km run
        - 30 min tempo
        - 4.8 km run
        - Rest
        - 4.8 km fast
        - 8.1 km run
    - week: 3
      days:
        - Rest
        - 4.8 km run
        - 6 x 400
        - 4.8 km run
        - Rest
        - 6.4 km run
        - 9.7 km run
    - week: 4
      days:
        - Rest
        - 4.8 km run
        - 35 min tempo
        - 4.8 km run
        - Rest
        - Rest
        - "**5K Test**"
    - week: 5
      days:
        - Rest
        - 4.8 km run
        - 7 x 400
        - 4.8 km run
        - Rest
        - 6.4 km fast
        - 9.7 km run
    - week: 6
      days:
        - Rest
        - 4.8 km run
        - 40 min tempo
        - 4.8 km run
        - Rest
        - 8.1 km run
        - 11.3 km run
    - week: 7
      days:
        - Rest
        - 4.8 km run
        - 8 x 400
        - 4.8 km run
        - Rest
        - 8.1 km fast
        - 11.3 km run
    - week: 8
      days:
        - Rest
        - 4.8 km run
        - 30 min tempo
        - 3.2 km run
        - Rest
        - Rest
        - "**5K Race**"
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
level: intermediate
distance: 5k
legacy:
  wpId: 133
  wpUrl: /training-programs/5k-training/intermediate-5k/
  oldSlugs:
    - 5-k-training-intermediate
seo:
  description: This Intermediate 5K Training Plan is designed for experienced
    runners, who have run 5K races before and want to improve their time by
    adding more mileage and introducing some speedwork into their training mix.
    In deciding which training program to use, consider the season. 5K
    Intermediate would particularly be effective in the spring or summer as a
    prelude to a 12-week or 18-week endurance-based program leading to a fall
    full or half marathon. Speedwork can best be accomplished when the weather
    is warm or mild. Whatever program you choose, we can help you run faster.
    Consider also purchasing a copy of Hal's book, Run Fast, available on Amazon
    and in most major book stores.
todos:
  - "seo.title: no _yoast_wpseo_title in export"
  - "seo.description: falling back to summary"

Body

**IF YOU HAVE RUN A NUMBER OF RACES AT THE 5K DISTANCE**, you probably are not going to be content to merely finish your 5K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). This training schedule will take you to PR Territory. This intermediate Program is one step up from the [novice program](/training-programs/5k-training/novice-5k/), but not quite as difficult as the [advanced program](/training-programs/5k-training/advanced-5k/). To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork.

**Run**: When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

**Fast**: For several of the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

**Long Runs**: Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you're going too fast. Don't be afraid to stop to walk, or stop to drink. This should be an enjoyable workout, not one during which you punish yourself.

**Interval Training**: To improve speed, you sometimes need to train at a pace faster than your race pace for the 5K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

**Tempo Runs**: This is a continuous run with an easy beginning, a buildup in the middle to near 10K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing your anaerobic threshold, essential for fast 5K racing.

**Rest**: You can't train hard unless you are well-rested. The schedule includes two designated days for rest: Mondays and Fridays. The easy 3-mile runs scheduled for Tuesdays and Thursdays are also to help you rest for hard workouts on other days. The final week before the 5K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend.

**Stretch & Strengthen**: An important addendum to any training program is stretching. Don't overlook it--particularly on days when you plan to run fast. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Tuesdays and Thursdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule these workouts on any day that is convenient for your business and personal schedule.

**Racing**: Some racing is useful in helping you to peak. Consider doing some other races at 5K to 10K distances to test your fitness. The following schedule includes a test 5K race halfway through the program. You could race more frequently (once every two weeks), but too much racing is not a good idea.

The schedule below is only a guide. If you want to do long runs on Saturdays rather than Sundays, simply flip-flop the days. If you have an important appointment on a day when you have a hard workout planned, do a similar switch with a rest day. Feel free to make minor modifications to suit your work and family schedule. It's less important what you do in any one workout than what you do over the full eight weeks leading up to your 5K. Also, consider signing up for the [interactive program](https://www.trainingpeaks.com/training-plans/running/5km/tp-15911/hal-higdon-5-k-intermediate) for more detailed information on what to run each day and tips for your training. **RUN FAST**: For more detailed information on training for 5K races (including other training methods), order a copy of my book, _Run Fast_. It includes detailed information on form, flexibility, speedwork and strength training. This book will make you a faster runner.

Improve Your Time (visible only in the inspector)

## How to Improve Your 5-K Times

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program. To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork. Here is the type of training you need to do, if you want to improve your 5-K time. To motivate yourself even more, consider signing up for the interactive version available through TrainingPeaks.

**Run:** When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

**Fast:** For several of the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

**Long Runs:** Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you're going too fast. Don't be afraid to stop to walk, or stop to drink. This should be an enjoyable workout, not one during which you punish yourself.

**Interval Training:** To improve speed, you sometimes need to train at a pace faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

**Tempo Runs:** This is a continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing your anaerobic threshold, essential for fast 5-K racing.

Schedule (raw)

← 5K Training hub

Legacy

WP id

133

Old URL

/training-programs/5k-training/intermediate-5k/

Old slugs

5-k-training-intermediate

Live page

https://www.halhigdon.com/training-programs/5k-training/intermediate-5k/

SEO

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Intermediate ⚠ differs

frontmatter seo.description

This Intermediate 5K Training Plan is designed for experienced runners, who have run 5K races before and want to improve their time by adding more mileage and introducing some speedwork into their training mix. In deciding which training program to use, consider the season. 5K Intermediate would particularly be effective in the spring or summer as a prelude to a 12-week or 18-week endurance-based program leading to a fall full or half marathon. Speedwork can best be accomplished when the weather is warm or mild. Whatever program you choose, we can help you run faster. Consider also purchasing a copy of Hal's book, Run Fast, available on Amazon and in most major book stores.

rendered meta description

This Intermediate 5K Training Plan is designed for experienced runners, who have run 5K races before and want to improve their time by adding more mileage and introducing some speedwork into their training mix. In deciding which training program to use, consider the season. 5K Intermediate would particularly be effective in the spring or summer as a prelude to a 12-week or 18-week endurance-based program leading to a fall full or half marathon. Speedwork can best be accomplished when the weather is warm or mild. Whatever program you choose, we can help you run faster. Consider also purchasing a copy of Hal's book, Run Fast, available on Amazon and in most major book stores.

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Media

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