Runner's World 5K Plan for Intermediate Runners (6 Weeks)
6 weeks - $19.99
Total Miles: 74
Total Miles: 74
This six-week schedule, designed by the experts at Runner’s World, is geared for intermediate runners, who have been running consistently for at least a year, have completed races, and have tried some speedwork. It’s ideal for the person who wants to transition from just finishing a 5-K event to racing one. Each week includes four days of short runs, a session of faster race-pace intervals, and two days of rest. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Week 1 REST
Welcome to week one of the Runner’s World 5-K training plan for intermediate runners. Each Monday, you’ll get a note about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. To segue from finisher to racer, you'll need to add more weekly miles and add more intensity with race-pace intervals and speed intervals faster than your goal pace. You’ll also do hill work each week to build your leg and lung power. Here’s a guide to this week’s workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it’s okay to cross-train with a no-impact activity like stretching, yoga, or swimming. RACE-PACE INTERVALS: You’ll run 400-meter repeats at your goal race pace and recover between the hard bouts of running by slowly jogging for 200 meters. Be sure to warm up before the intervals and cool down afterward with easy running. How fast should you take your repeats? Just translate your race-pace goal into the shorter interval. So, for instance, if you have a 10-minute goal pace for the race, you’d run 2:30 for each 400-meter interval, or quarter mile, and five minutes for each 800-meter repeat, or half mile. EASY DAYS: Maintain a comfortable, conversational pace. HILL REPEATS: Run easy for two miles to warm up, then do some strides to get primed for the workout. Find a hill that will take about 60 seconds to climb. Run to the top, then jog down slowly to recover. Repeat that sequence three or four times, then run easy to cool down. For technical issues go to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to week one of the Runner’s World 5-K training plan for intermediate runners. Each Monday, you’ll get a note about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. To segue from finisher to racer, you'll need to add more weekly miles and add more intensity with race-pace intervals and speed intervals faster than your goal pace. You’ll also do hill work each week to build your leg and lung power. Here’s a guide to this week’s workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it’s okay to cross-train with a no-impact activity like stretching, yoga, or swimming. RACE-PACE INTERVALS: You’ll run 400-meter repeats at your goal race pace and recover between the hard bouts of running by slowly jogging for 200 meters. Be sure to warm up before the intervals and cool down afterward with easy running. How fast should you take your repeats? Just translate your race-pace goal into the shorter interval. So, for instance, if you have a 10-minute goal pace for the race, you’d run 2:30 for each 400-meter interval, or quarter mile, and five minutes for each 800-meter repeat, or half mile. EASY DAYS: Maintain a comfortable, conversational pace. HILL REPEATS: Run easy for two miles to warm up, then do some strides to get primed for the workout. Find a hill that will take about 60 seconds to climb. Run to the top, then jog down slowly to recover. Repeat that sequence three or four times, then run easy to cool down. For technical issues go to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #2 : Run
RACE-PACE INTERVALS
6 x 400 meters at race pace Today you’ll do race-pace intervals, which involve running intervals at your goal race pace for 400-meter (or quarter-mile) intervals. How fast should you take your repeats? Simply translate your race-pace goal into the shorter interval. A 10-minute goal race pace, for example would translate to five minutes for an 800 (which is roughly half a mile) and 2:30 for 400 meters, which is a quarter mile. Be sure to warm up before the intervals and cool down afterward with easy running. Recover between the hard bouts of running by slowly jogging for 200 meters.
6 x 400 meters at race pace Today you’ll do race-pace intervals, which involve running intervals at your goal race pace for 400-meter (or quarter-mile) intervals. How fast should you take your repeats? Simply translate your race-pace goal into the shorter interval. A 10-minute goal race pace, for example would translate to five minutes for an 800 (which is roughly half a mile) and 2:30 for 400 meters, which is a quarter mile. Be sure to warm up before the intervals and cool down afterward with easy running. Recover between the hard bouts of running by slowly jogging for 200 meters.
Workout #3 : Run
2 TO 5 MILES EASY
Maintain a comfortable pace that feels easy enough to hold a conversation.
Maintain a comfortable pace that feels easy enough to hold a conversation.
Workout #4 : Run
HILL REPEATS
Run easy for two miles to warm up, then do some strides to get primed for the workout. Find a hill that will take about 60 seconds to climb. Run to the top, then jog down slowly to recover. Repeat that sequence three or four times, then run easy to cool down.
Run easy for two miles to warm up, then do some strides to get primed for the workout. Find a hill that will take about 60 seconds to climb. Run to the top, then jog down slowly to recover. Repeat that sequence three or four times, then run easy to cool down.
Workout #5 : Day Off
REST
It's best to rest today to recover from yesterday's hill work.
It's best to rest today to recover from yesterday's hill work.
Workout #6 : Run
2 TO 5 MILES EASY
It's important to keep your easy days easy throughout training so that you have the energy and fitness to give your all to the quality workouts, like tempo runs and long runs. In order to do that, it's a good idea to learn the best target pace for all your runs on the schedule. If you have run a race within the past six months, plug that time into our training calculator at runnersworld.com/tools. Look at the "training paces" to find your pace for each of the runs on the schedule. If you don't have a recent race time, do a one-mile time trial. Here's how: Go to a track or any one-mile stretch of road. After a 10-minute warmup, time yourself while running four laps (or one mile) as fast as you can. Note your time, then cool down with 10 minutes of walking and jogging. Plug your time into the training calculator.
It's important to keep your easy days easy throughout training so that you have the energy and fitness to give your all to the quality workouts, like tempo runs and long runs. In order to do that, it's a good idea to learn the best target pace for all your runs on the schedule. If you have run a race within the past six months, plug that time into our training calculator at runnersworld.com/tools. Look at the "training paces" to find your pace for each of the runs on the schedule. If you don't have a recent race time, do a one-mile time trial. Here's how: Go to a track or any one-mile stretch of road. After a 10-minute warmup, time yourself while running four laps (or one mile) as fast as you can. Note your time, then cool down with 10 minutes of walking and jogging. Plug your time into the training calculator.
Workout #7 : Run
4 TO 6 MILES EASY
Hook up with a buddy or a running club for long runs—you'll be surprised how easily the miles roll by when you're in good company. Don't know other runners? Log into The Loop, our online community at runnersworld.com, where you'll find regional groups and forums. Or contact a running shop in your area. Many shops organize group long runs in the spring and fall. For technical issues go to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Hook up with a buddy or a running club for long runs—you'll be surprised how easily the miles roll by when you're in good company. Don't know other runners? Log into The Loop, our online community at runnersworld.com, where you'll find regional groups and forums. Or contact a running shop in your area. Many shops organize group long runs in the spring and fall. For technical issues go to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #8 : Day Off
Week 2 REST
This is week two of your 5-K training plan. Race day is four weeks away. This week you’ll follow the same pattern as last week, with one session of race-pace intervals, three easy runs, and some hill work. You’ll have two days of rest to recover. Here’s a guide to this week’s workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it’s okay to cross-train with a no-impact activity like stretching, yoga, or swimming. RACE-PACE INTERVALS: You’ll run 400-meter repeats at your goal race pace and recover between the hard bouts of running by slowly jogging for 200 meters. Be sure to warm up before the intervals and cool down afterward with easy running. How fast should you take your repeats? Just translate your race-pace goal into the shorter interval. So, for instance, if you had a 10-minute goal pace for the race, you’d run 2:30 for each 400-meter interval, or quarter mile, and five minutes for each 800-meter repeat, or half mile. EASY DAYS: Maintain a comfortable, conversational pace. HILL REPEATS: Run easy for two miles to warm up, then do some strides to get primed for the workout. Find a hill that will take about 60 seconds to climb. Run to the top, then jog down slowly to recover. Repeat that sequence three or four times, then run easy to cool down. For technical issues go to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
This is week two of your 5-K training plan. Race day is four weeks away. This week you’ll follow the same pattern as last week, with one session of race-pace intervals, three easy runs, and some hill work. You’ll have two days of rest to recover. Here’s a guide to this week’s workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it’s okay to cross-train with a no-impact activity like stretching, yoga, or swimming. RACE-PACE INTERVALS: You’ll run 400-meter repeats at your goal race pace and recover between the hard bouts of running by slowly jogging for 200 meters. Be sure to warm up before the intervals and cool down afterward with easy running. How fast should you take your repeats? Just translate your race-pace goal into the shorter interval. So, for instance, if you had a 10-minute goal pace for the race, you’d run 2:30 for each 400-meter interval, or quarter mile, and five minutes for each 800-meter repeat, or half mile. EASY DAYS: Maintain a comfortable, conversational pace. HILL REPEATS: Run easy for two miles to warm up, then do some strides to get primed for the workout. Find a hill that will take about 60 seconds to climb. Run to the top, then jog down slowly to recover. Repeat that sequence three or four times, then run easy to cool down. For technical issues go to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
RACE-PACE INTERVALS
2 x 800 meters at race pace 2 x 400 meters at race pace 2 x 200 meters at race pace How fast should you take your intervals? Simply translate your race-pace goal into the shorter interval. So, for instance, a 10-minute goal race pace would translate to five minutes for an 800 (which is roughly half a mile) and 2:30 for 400 meters, which is a quarter mile. Recover between the hard bouts of running by slowly jogging for 200 meters. Be sure to warm up before the intervals and cool down afterward with easy running.
2 x 800 meters at race pace 2 x 400 meters at race pace 2 x 200 meters at race pace How fast should you take your intervals? Simply translate your race-pace goal into the shorter interval. So, for instance, a 10-minute goal race pace would translate to five minutes for an 800 (which is roughly half a mile) and 2:30 for 400 meters, which is a quarter mile. Recover between the hard bouts of running by slowly jogging for 200 meters. Be sure to warm up before the intervals and cool down afterward with easy running.