5K-Training-Plan-Intermediate.pdf

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5K TRAINING SCHEDULE - INTERMEDIATE
 
MONDAY
TUESDAY
WEDNESDAY
   
HALF  MARATHON  TRAINING  PLAN  -­‐  INTERMEDIATE  
THURSDAY
5 mins easy run
warm-up, 2 x 5 mins
at Threshold with 3
mins walk/jog
recovery, 5 mins
easy jog cool-down
FRIDAY
SATURDAY
Swap Sunday’s run
to today if you
prefer – or take a
rest day today
SUNDAY
Week 1
20 mins walk/run
6 mins easy, 6 mins
steady, 6 mins at
Threshold
30-45 mins
Cross-Training
REST
30 mins easy pace
Long Run
Week 2
15 mins Recovery
Run
8mins easy, 8 mins
steady, 8 mins at
Threshold
30-45 mins
Cross-Training
5 mins easy run
warm-up, 2 x 6 mins
at Threshold with 3
mins walk/jog
recovery, 5 mins
easy jog cool-down
REST
Swap Sunday’s run
to today if you
prefer – or take a
rest day today
30-40 mins easy
pace Long Run
Week 3
20 mins Recovery
Run
10 mins easy, 10
mins steady, 10 mins
at Threshold
30-45 mins
Cross-Training
5 mins easy run
warm-up, 3 x 5 mins
at Threshold with 3
mins walk/jog
recovery, 5 mins
easy jog cool-down
REST
Swap Sunday’s run
to today if you
prefer – or take a
rest day today
40 mins easy pace
Long Run
25 mins Recovery
Run
10 mins jog warm-
up, 5 x 2 mins @
Threshold + 60 secs
recovery + 1 min @
5K pace + 90
seconds walk/jog
recovery 10 mins
jog cool-down
30-45 mins
Cross-Training
5 mins easy run
warm-up, 4 x 5 mins
at Threshold with 3
mins walk/jog
recovery, 5 mins
easy jog cool-down
Week 4
REST
Swap Sunday’s run
to today if you
prefer – or take a
rest day today
50 mins easy pace
Long Run
 
 
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5K TRAINING SCHEDULE - INTERMEDIATE
W/C
MONDAY
TUESDAY
10 mins jog warm-
up, 6 x 2 mins @
Threshold + 60 secs
recovery + 1 min @
5K pace + 90
seconds walk/jog
recovery 10 mins
jog cool down
WEDNESDAY
THURSDAY
5 mins easy run
warm-up, 3 x 7 mins
at Threshold with 3
mins walk/jog
recovery, 5 mins
easy jog cool-down
FRIDAY
SATURDAY
SUNDAY
Week 5
30 mins Recovery
Run
30-45 mins
Cross-Training
REST
Swap Sunday’s run
to today if you
prefer – or take a
rest day today
60 mins easy pace
Long Run
Week 6
REST
30 mins Recovery
Run
30-45 mins
Cross-Training
30 mins Recovery
Run
REST
Swap Sunday’s run
to today if you
prefer – or take a
rest day today
30 mins easy pace
Recovery Run
30 mins Recovery
Run
10 mins jog warm-
up, 2 x 3 mins @
Threshold/2 mins @
10K pace/1 min @
5K pace with 90
seconds walk/jog
recovery, 10 mins
jog warm-down
10 mins jog warm-
up, 3 x 3 mins @
Threshold/2 mins @
10K pace/1 min @
5K pace with 90
seconds walk/jog
recovery, 10 mins
jog warm-down
Week 7
30-45 mins
Cross-Training
40 mins run
including 2 x 10
mins at Threshold
with 3 mins walk/jog
recovery
REST
Swap Sunday’s run
to today if you
prefer – or take a
rest day today
70 mins easy pace
Long Run
Week 8
30 mins Recovery
Run
30-45 mins
Cross-Training
40 mins run
including 2 x 12 mins
at Threshold with 3
mins walk/jog
recovery
REST
Swap Sunday’s run
to today if you
prefer – or take a
rest day today
80 mins easy pace
Long Run
 
 
WWW.GARMIN.CO.UK
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5K TRAINING SCHEDULE - INTERMEDIATE
W/C
MONDAY
TUESDAY
10 mins jog warm-
up, 4 x 5 mins at 5K
pace with 2 mins
walk/jog recovery,
10 mins jog cool-
down
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
70 mins easy pace
Long Run including
last 10 mins at
Threshold
Week 9
30 mins Recovery
Run
30-45 mins
Cross-Training
40 mins run
including middle 20
mins at Threshold
REST
Swap Sunday’s run
to today if you
prefer – or take a
rest day today
20 mins Recovery
Run
10 mins jog warm-
up, 7 x 3 mins at 5K
pace with 90
seconds walk/jog
recovery, 10 mins
jog
Week 10
30-45 mins
Cross-Training
40 mins run
including middle 25
mins at Threshold
REST
Swap Sunday’s run
to today if you
prefer – or take a
rest day today
60 mins easy pace
Long Run including
last 15 mins at
Threshold
REST
10 mins jog, 3 sets:
4 x 1 min @ 5K pace
with 1 min walk/ jog
recovery and 2 mins
walk/jog recovery
between sets
Week 11
30-45 mins
Cross-Training
40 mins run
including middle 30
mins at Threshold
REST
Swap Sunday’s run
to today if you
prefer – or take a
rest day today
45 mins easy pace
Long Run
REST
10 mins jog warm-
up, 4 x 3 mins @ 5K
pace with 2 mins
walk/jog recovery,
10 mins jog cool-
down
Week 12
REST
30 mins Recovery
Run
REST
5K RACE DAY
 
 
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