6 Week Intermediate 5K Training Schedule

If you’ve already run a 5K race, you may be hoping to set a new personal record (PR) in your next one. If the race is at least six weeks away, this intermediate 5K training schedule is exactly what you need to help you run to your full potential.

This six-week training program (see below) is designed for intermediate runners who are currently running at least 15 miles a week.

Types of Training Runs

Tempo Runs (TR): These runs help you develop your anaerobic threshold, which is crucial for fast 5K racing. Start your run with 10 minutes easy running, then continue with 15 to 20 minutes running about 10 seconds per mile slower than your 10K race pace, and finish with 10 minutes cooling down. If you’re not sure what your 10K race pace is, run at a pace that feels “comfortably hard.”

5K Interval Workouts: Run your intervals workouts at your goal 5K race pace , with a two-minute easy-paced recovery in between each interval. You should start and finish your 5K interval workouts with one mile of easy running to warm up and cool down. If you’re not sure what your goal 5K race pace is, run at a pace that you think you could hold for a 5K race.

Hill repeats (HR): For your hill repeats, find a hill that’s about 200 to 400 meters long and not too steep. Try to run up at your 5K race effort. Recover down the hill at an easy pace. If you do the workout on a treadmill, set the incline at 3 to 4 for 1 minute and then recover at 0 incline for 2 minutes.

Long Runs (LR): Although you’re not training for a long distance event, the long runs will help you develop your stamina, which is important in 5K racing. You should do your long runs at a comfortable, conversational pace.

Easy Pace Runs (ER): These runs should also be done at conversational pace.

Rest Days: On rest days, you can take the day off from activity or do some easy cross-training (CT), such as biking, yoga, walking, swimming, elliptical trainer, strength training, or another activity you enjoy.

6 Week Intermediate 5K Training Schedule

Week 1:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 2 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min ER] x 3
Day 5: Rest
Day 6: 5 miles LR
Day 7: 3 miles ER

Week 2:
Day 1: 40 min CT or Rest
Day 2: 30 min TR + 3 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min ER] x 4
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER

Week 3:
Day 1: 40 to 45 min CT or Rest
Day 2: 25 min TR + 3 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min ER] x 3
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles EP

Week 4:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 4 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min EP] x 4
Day 5: Rest
Day 6: 7 miles LR (last mile @ 5K effort)
Day 7: 3 miles ER

Week 5:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 4 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min EP] x 3
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles EP

Week 6:
Day 1: 30 min CT
Day 2: Rest
Day 3: 20 min TR
Day 4: Rest
Day 5: 3 miles ER
Day 6: Rest
Day 7: 5K Race!