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This 10 week intermediate 5K training plan is designed for regular runners who are aiming to improve their 5K time.
If you’re ready to challenge yourself and improve, this plan will help you get there.
Designed for runners who can already jog or run continuously for an hour.
Our plan is divided into three blocks, each focusing on different aspects of your training:
Block 1 (Weeks 1-4): Base Endurance, VO2 Max, and Threshold
The first block focuses on building a strong base endurance while introducing VO2 max intervals and threshold efforts to improve aerobic capacity. This block sets the foundation for the faster work in the later stages of the plan.
Block 2 (Weeks 5-7): VO2 Max, Speed, and Base Endurance
The second block shifts focus to developing speed with VO2 max efforts while maintaining base endurance. This is where you will start to see significant gains in your ability to sustain faster paces for longer durations.
Block 3 (Weeks 8-10): Race Pace, Tapering, and Peaking
The final block is designed to fine-tune your race pace and then taper your training to allow for recovery and optimal performance on race day. You’ll consolidate your fitness, ensuring you’re fresh and ready to hit your peak for a personal best.
To keep you engaged, we’ve varied the workouts and added strength sessions to build resilience, ensuring you stay motivated while maintaining continual progression.
Every session is explained fully so you know how it is helping you strive towards your PB.
The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals.
If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.
Additionally, you’ll have my full support via email whenever it’s needed. Whether it’s questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.
Training plans are processed in USD $. Conversions are estimates.
Hi, I’m Chris.
I’m a UK-based, qualified running and triathlon coach with 12 years of professional experience.
I’ve coached athletes to achieve everything from parkrun personal bests to podium finishes at national events.
My approach focuses on efficient training methods to help you reach your running goals, whether that is completing your first race or setting a new PB.
Want this training plan?
Efficient Endurance focuses on getting the best out of everyone with the precious time we have
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