12-Week 5k Training Plan For The Intermediate Runner | TRAIN

12-Week 5k Training Plan For The Intermediate Runner

Last week, we took you from complete beginner to a 5k walk or run with our 12-week training plan.

If you’re a fairly competent runner already or have built up a base level of fitness through sport, then this is the intermediate 5k training plan just for you. Follow this plan over the next 12 weeks if you’ve run recreationally before, but never experienced a 5K.

Here’s what you’ll need before you get started:

  1. Running shoes
  2. Compression shorts
  3. Basic digital watch
  4. Running hat
  5. Refillable water bottle
  6. Band-aids for chaffing
  7. Frozen peas for icing injuries

Upgrades worth buying now, but can be left for later:

  1. Extra pair of running shoes
  2. Exercise mat
  3. Sunglasses
  4. Running belt

 

12-Week 5k intermediate runner’s training plan

 

Week 1: Base building

Monday
Easy, walk 10 mins

Tuesday
Rest

Wednesday
Easy, walk 15 mins

Thursday
Rest

Friday
Easy, walk 15 mins

Saturday
Rest

Sunday
Easy, walk 20 mins

 

Week 2: Base building

Monday
Rest

Tuesday
Easy, walk 30 mins

Wednesday
Rest

Thursday
Easy, walk 20 mins

Friday
Rest

Saturday
Easy, walk 30 mins

Sunday
Rest

 

Week 3: Rest and recover

Monday
Cross train: plank 2 x 30 sec, standing bicycle crunch 2 x 10

Tuesday
Rest

Wednesday
Easy, walk 30 mins

Thursday
Rest

Friday
Easy, walk 30 mins

Saturday
Rest

Sunday
Cross train: plank 3 x 30 sec, standing bicycle crunch 2 x 10

 

Week 4: Base building

Monday
Rest

Tuesday
Medium, walk/run 15 mins (4/1)

Wednesday
Rest

Thursday
Easy, walk 30 mins

Friday
Medium, walk/run 25 mins (4/1)

Saturday
Rest

Sunday
Easy, walk 30 mins

 

Week 5: Base building

Monday
Rest

Tuesday
Medium, walk/run 30 mins (4/1)

Wednesday
Rest

Thursday
Medium, walk/run 20 mins (3/2)

Friday
Rest

Saturday
Easy, walk, 30 mins

Sunday
Rest

 

Week 6: Hills and speed work

Monday
Easy, walk 30 mins

Tuesday
Rest

Wednesday
Hard, hills, 10 min walk, 3 hills, 5 min cool down

Thursday
Rest

Friday
Hard, hills, 10 min walk, 4 hills, 5 min cool down

Saturday
Rest

Sunday
Easy, walk 30 mins

 

Week 7: Hills and speed work

Monday
Easy walk, 20 mins

Tuesday
Rest

Wednesday
Hard, speed work, 5 min walk, 1 steady lap, 2 hard laps with 3 mins rest between 5 min cool down

Thursday
Rest

Friday
Rest

Saturday
Easy walk 30 mins

Sunday
Medium, walk/run 30 mins (3/2)

 

Week 8: Base building

Monday
Medium, steady running 10 mins

Tuesday
Rest

Wednesday
Medium, steady running 20 mins

Thursday
Cross-train Standing bicycle crunches 3 x 20, 8 burpees

Friday
Rest

Saturday
Medium, steady running 30 mins

Sunday
Rest

 

Week 9: Base building

Monday
Medium, steady running 30 mins

Tuesday
Rest

Wednesday
Medium, steady running 30 mins

Thursday
Rest

Friday
Medium, walk/run 20 mins (3/2)

Saturday
Rest

Sunday
Easy, walk 30 mins

 

Week 10: Rest and recover

Monday
Rest

Tuesday
Cross train: plank 3 x 30 sec, Standing bicycle crunches 2 x 20 sec, burpees 2×5

Wednesday
Easy, walk 30 mins

Thursday
Cross train: plank 3 x 30 sec, Standing bicycle crunches 2 x 20 sec, burpees 2×5

Friday
Easy, walk 30 mins

Saturday
Rest

Sunday
Rest

 

Week 11: Hills and speed work

Monday
Rest

Tuesday

Hard, speed work, 5 min walk, 1 steady lap, 3 hard laps with 3 mins rest between 5 min cool down

Wednesday
Rest

Thursday
Medium, steady run 30 mins

Friday
Rest

Saturday
Hard, speed work, 5 min walk, 1 steady lap, 3 hard laps with 3 mins rest between 5 min cool down

Sunday

 

Week 12: Rest and recover

Monday

Cross train: plank 3 x 30 sec, Standing bicycle crunches 2 x 20 sec, burpees 2×5

Tuesday
Rest

Wednesday
Easy, walk 30 mins

Thursday
Rest

Friday
Easy, walk 30 mins

Saturday
Rest

Sunday
Race day!

 

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