5k Intermediate Training Chart

 This chart is for people who have already run at least one 5K race, or have been running for a while and are ready to step up the pace on race day. Please visit our Running Training Guide to make the most of this workout.

WEEK    MON    TUES    WED    THU    FRI    SAT   SUN
      1  Rest   2m Fartlek 20mins/2m 2m RP Rest 2m 3m
      2  Rest   2m Fartlek 20mins/2m 2.5m RP Rest 3.1m 4m
      3  Rest   2m 4 x 400 IW 3.1m RP Rest 3.1m 5m
      4  Rest   2m X Train 2m 3.1m RP Rest 3.1m 6m
      5  Rest   2m Fartlek 30m/2m 3.1m
RP
Rest 3.1m 5m
      6  Rest   2m 6 x 400 IW 3.1m RP Rest 3.1m 4m
      7  Rest   2m Fartlek 30m/2m 3.1m RP Rest 3.1m 3m
      8  Rest   2m 3.1m Rest  1m Light  Race
3.1
Rest