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:
- Running shoes
- Compression shorts
- Basic digital watch
- Running hat
- Refillable water bottle
- Band-aids for chaffing
- Frozen peas for icing injuries
Upgrades worth buying now, but can be left for later:
- Extra pair of running shoes
- Exercise mat
- Sunglasses
- 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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