8 Week 5K Intermediate Training Schedule

Are you hoping to improve your 5K race time, or run a strong 5K at your full potential? This 8-week 5K schedule (see below) is designed for intermediate 5K runners who want to train for a 5K that’s two months away. Even if you’re not training for a 5K, it’s a fun and motivating way to keep up a running habit, whether outdoors or on a treadmill.

You should be already running about 10 miles a week in order to start this 8-week schedule. Here are some other 5K training schedules if you’re not at that mileage, or you have less time:

6-Week Beginner 5K Training Schedule
6-Week Intermediate 5K Training Schedule

This 5K intermediate training schedule includes several different workouts that will be mixed in throughout the training, to keep you from getting bored with a routine. Here are descriptions for the types of runs you’ll do during your 5K training:

Sprint intervals

Start with a 5-minute walk or easy jog. Pick up the pace to a hard effort (heavy breathing) for 30 seconds. Recover with 90 seconds of easy jogging. Repeat the sprint/recovery intervals for the designated amount (8x, 9x, etc.) Finish with a 5-minute cooldown at an easy pace – easy jog or brisk walk.

Hill repeats

Even if you’re running a flat 5K, you’ll benefit from hill training workouts, since they help build strength, speed, and confidence. If you’re doing it outdoors, pick a hill that’s not too steep or long and 400 meters or less long. If you’re doing a hill workout on the treadmill, after a warm-up, increase your incline for the designated amount of time and then recover for the indicated interval. Repeat the hills/recoveries for the indicated amount.

Pyramid workouts

After a 5-minute warm-up, run at your 5K race pace for one minute, recover one minute; run hard two minutes, recover two minutes; run hard three minutes, recover three minutes, until you reach the “top” of the pyramid. Then work your way back down the “pyramid” and run hard three minutes, recover three minutes, etc. End the workout with a 5-minute cooldown.

Long Runs (LR) and Easy Pace (EP) Runs

You’re not training for a long distance event, but long runs and easy pace runs will help you develop your stamina, which is important in 5K racing. You should do your long runs and easy pace runs at a comfortable, conversational pace. You should be able breathe easily and speak in complete sentences. If you’re breathing hard, you’re running too fast.

Cross-training (CT)

Cross-training (CT) can be any activity (other than running) that you enjoy, such as biking, swimming, elliptical trainer, strength training, yoga, etc.

Strength-training has many benefits for runners and is an excellent cross-training option. Aim to do at least one day of strength-training per week; two days per week is even better. Your strengthening workout doesn’t have to be too intense, and can be done without weights or machines, as in this sample workout.

Rest Days: On rest days, you can take the day off or do some easy cross-training (CT).

8 Week 5K Intermediate Training Schedule

Week 1:
Day 1: 40 min CT or Rest
Day 2: Hill repeats: 10 min EP, [2 minutes @ 3.0 incline, 1 min @ 1.0 incline] x 3, 10 min EP
Day 3: 30 min CT or Rest
Day 4: Sprint interval: [30 seconds hard effort/90 seconds easy pace] x 8
Day 5: Rest
Day 6: 4 miles LR
Day 7: 2 miles EP

Week 2:
Day 1: 40 min CT or Rest
Day 2: Hill repeats: 10 min EP, [2 minutes @ 3.0 incline, 1 min @ 1.0 incline] x 4, 10 min EP
Day 3: 30 min CT or Rest
Day 4: Sprint interval: 5-minute warm-up; [30 seconds hard effort/90 seconds easy pace] x 9; 5-minute cooldown
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles EP

Week 3:
Day 1: 40 min CT or Rest
Day 2: Sprint interval: [30 seconds hard effort/90 seconds easy pace] x 8
Day 3: 30 min CT or Rest
Day 4: Pyramid workout: 5-minute warm-up; 1 min @ 5K pace, 1 min easy; 2 min @ 5K pace, 2 min easy; 3 min @ 5K pace, 3 min easy; 3 min @ 5K pace, 3 min easy; 2 min @ 5K pace, 2 min easy; 1 min @ 5K pace, 1 min easy; 5-minute cooldown
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles EP

Week 4:
Day 1: 40 min CT or Rest
Day 2: Hill repeats: 10 min EP, [2 minutes @ 3.5 incline, 1 min @ 1.0 incline] x 2; [2 minutes @ 4.5 incline, 1 min @ 1.0 incline] x 2; 10 min EP
Day 3: 30 min CT or Rest
Day 4: Sprint interval: [30 seconds hard effort/90 seconds easy pace] x 10
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles EP

Week 5:
Day 1: 40 min CT or Rest
Day 2: Sprint interval: [30 seconds hard effort/90 seconds easy pace] x 9
Day 3: 30 min CT or Rest
Day 4: Pyramid workout: 5-minute warm-up; 1 min @ 5K pace, 1 min easy; 2 min @ 5K pace, 2 min easy; 3 min @ 5K pace, 3 min easy; 3 min @ 5K pace, 3 min easy; 2 min @ 5K pace, 2 min easy; 1 min @ 5K pace, 1 min easy; 5-minute cooldown
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles EP

Week 6:
Day 1: 40 min CT or Rest
Day 2: Hill repeats: 10 min EP, [2 minutes @ 3.5 incline, 1 min @ 1.0 incline] x 5, 10 min EP
Day 3: 30 min CT or Rest
Day 4: Pyramid workout: 5-minute warm-up; 1 min @ 5K pace, 1 min easy; 2 min @ 5K pace, 2 min easy; 3 min @ 5K pace, 3 min easy; 3 min @ 5K pace, 3 min easy; 2 min @ 5K pace, 2 min easy; 1 min @ 5K pace, 1 min easy; 5-minute cooldown
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles EP

Week 7:
Day 1: 40 min CT or Rest
Day 2: Sprint interval: [30 seconds hard effort/90 seconds easy pace] x 8
Day 3: 30 min CT or Rest
Day 4: Pyramid workout: 5-minute warm-up; 1 min @ 5K pace, 1 min easy; 2 min @ 5K pace, 2 min easy; 3 min @ 5K pace, 3 min easy; 3 min @ 5K pace, 3 min easy; 2 min @ 5K pace, 2 min easy; 1 min @ 5K pace, 1 min easy; 5-minute cooldown
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles EP