{"id":4238,"date":"2020-07-13T09:30:00","date_gmt":"2020-07-13T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=4238"},"modified":"2023-10-07T13:04:14","modified_gmt":"2023-10-07T12:04:14","slug":"intermediate-5k-training-plan","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/intermediate-5k-training-plan\/","title":{"rendered":"The ultimate intermediate 5k training plan: Week by week plan + printable"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:177.77777777778%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>If you&rsquo;re looking to get a personal best on your next 5k then this 8 week intermediate 5k training plan has got you covered!&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s common for a lot of runners to want to run a faster 5k when they feel they have mastered the basics of running a 5k.&nbsp;<\/p>\n\n\n\n<p>There are many <a href=\"https:\/\/fivethirtyeight.com\/features\/the-5k-not-the-marathon-is-the-ideal-race\/\" target=\"_blank\" rel=\"noopener\">articles<\/a> out there that publicise the benefits of running a 5k. <\/p>\n\n\n\n<p>Running shorter distances like a 5k regularly, as opposed to running longer distances like half marathons and marathons, can actually be <em>better<\/em> for you in the long term.&nbsp;<\/p>\n\n\n\n<p>When it comes to running a 5k, you may already have a finish time in mind. <\/p>\n\n\n\n<p>If it&rsquo;s under 25 or 30 minutes then be sure to check out our guides on <a href=\"https:\/\/www.runwithcaroline.com\/5k-in-under-25-minutes-training-plan\/\" data-type=\"post\" data-id=\"1494\">how to run a 5k in 25 minutes<\/a> or less and <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-5k-in-30-minutes-or-less\/\">how to run a 5k in 30 minutes or less<\/a> for tips on how to get your next PB.<\/p>\n\n\n\n<p>This intermediate 5k training plan will provide you with a framework to smash your next 5k race!<\/p>\n\n\n\n<p>In this guide, we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>How long is a 5k?<\/li>\n\n\n\n<li>What is a good 5k time?<\/li>\n\n\n\n<li>Who should be using this intermediate 5k training plan?<\/li>\n\n\n\n<li>What&rsquo;s included in the plan?<\/li>\n\n\n\n<li>4 tips for running a 5k<\/li>\n\n\n\n<li>Intermediate 5k training plan: Week by week plan<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-533x1024.png\" alt=\"intermediate 5k training plan\" class=\"wp-image-10769\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"intermediate 5k training plan\" class=\"wp-image-10769 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-2.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long is a 5k?<\/strong><\/h2>\n\n\n\n<p>A 5k in miles is 3.1 miles.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-is-a-5k\/\" data-type=\"post\" data-id=\"1216\">How many miles is a 5k? Average 5k times<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a good 5k time?<\/strong><\/h2>\n\n\n\n<p>The average time to run a 5k across all ages and genders is 23:58.<\/p>\n\n\n\n<p>For men, the average time to run a 5k is 22:31.<\/p>\n\n\n\n<p>For women, the average time to run a 5k is 26:07.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-time-to-run-a-5k\/\" data-type=\"post\" data-id=\"4639\">What is a good 5k time? Average 5k times by age and gender <\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"who-should-be-using-this-8-week-intermediate-5k-training-plan\"><strong>Who should be using this intermediate 5k training plan?<\/strong><\/h2>\n\n\n\n<p>This intermediate 5k training plan is for you if:<\/p>\n\n\n\n<ul>\n<li>You&rsquo;ve run a 5k multiple times. <\/li>\n\n\n\n<li>You&rsquo;ve been training for a 5k for a while but you&rsquo;re not seeing any improvements in your times.<\/li>\n\n\n\n<li>You&rsquo;re ready to take your training up a notch in your pursuit of a faster 5k.<\/li>\n\n\n\n<li>You can comfortably <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-for-30-minutes-without-stopping\/\" data-type=\"post\" data-id=\"5477\">run for 30 minutes without stopping<\/a> or getting out of breath. <\/li>\n<\/ul>\n\n\n\n<p>If you feel you&rsquo;re not quite ready for this intermediate 5k training plan, then check out our <a href=\"https:\/\/www.runwithcaroline.com\/8-week-beginner-5k-training-plan\/\" data-type=\"post\" data-id=\"5771\">beginner 5k training plan<\/a>.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/5k-in-under-25-minutes-training-plan\/\" data-type=\"post\" data-id=\"1494\">How to run a 5k in 25 minutes or less<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-683x1024.png\" alt=\"intermediate 5k training plan\" class=\"wp-image-8102\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-683x1024.png.webp\" alt=\"intermediate 5k training plan\" class=\"wp-image-8102 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"what-s-included-in-the-plan\"><strong>What&rsquo;s included in the plan?<\/strong><\/h2>\n\n\n\n<p>A well-rounded training plan will include a range of different runs and workouts to ensure you are able to run at a faster pace on race day.<\/p>\n\n\n\n<p>In particular, this plan will help you to <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">improve your endurance, strength and speed<\/a> &ndash; three things that are crucial to focus on when training for a faster 5k. <\/p>\n\n\n\n<p>The training plan includes the following runs and workouts each week:<\/p>\n\n\n\n<ul>\n<li>3 easy runs<\/li>\n\n\n\n<li>1 long run<\/li>\n\n\n\n<li>1 speed training session<\/li>\n\n\n\n<li>1 optional strength training session<\/li>\n\n\n\n<li>2 rest days<\/li>\n<\/ul>\n\n\n\n<p><strong>Easy runs<\/strong><\/p>\n\n\n\n<p>The plan will include easy runs which are runs where you run at a comfortable pace. <\/p>\n\n\n\n<p>The general rule of thumb is that you should be able to hold a conversation while you run without getting out of breath.&nbsp;<\/p>\n\n\n\n<p>Easy runs are designed to be just that &ndash; easy!<\/p>\n\n\n\n<p><strong>Long run<\/strong><\/p>\n\n\n\n<p>The plan will also include one long run a week that is between 5-7 miles. <\/p>\n\n\n\n<p>Long runs are still important when it comes to training for a 5k as they help to build your <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">endurance and stamina<\/a>. <\/p>\n\n\n\n<p>Make sure you run at a comfortable pace during your long run, they shouldn&rsquo;t feel too challenging.<\/p>\n\n\n\n<p><strong>Speed training<\/strong><\/p>\n\n\n\n<p>Speed training is a way to increase your running speed and stamina. <\/p>\n\n\n\n<p>This type of training can include strides, interval training, Fartlek training and tempo running. <\/p>\n\n\n\n<p>This plan mainly focuses on interval training and tempo running, but you could switch these activities out for other speed training of your choice.<\/p>\n\n\n\n<p><strong>Tempo running<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\">Tempo running<\/a>, also known as threshold running, is a type of speed training that is designed to get you running outside of your comfort zone. <\/p>\n\n\n\n<p>You will be running at a faster pace during these runs and therefore your body will get used to running at a faster pace. <\/p>\n\n\n\n<p>Tempo runs are great for developing your anaerobic threshold.&nbsp;<\/p>\n\n\n\n<p><strong>Interval training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\">Interval training<\/a> is another type of speed training included in the plan. <\/p>\n\n\n\n<p>As with tempo running, in order to improve your speed you need to be running at a faster pace during training. <\/p>\n\n\n\n<p>The plan includes 400m intervals separated by a recovery walk or jog. <\/p>\n\n\n\n<p>Just remember to warm up thoroughly before attempting intervals &ndash; don&rsquo;t go straight into doing them as you are at a higher risk of injury.&nbsp;<\/p>\n\n\n\n<p><strong>Strength training<\/strong><\/p>\n\n\n\n<p>This plan also includes time for optional <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">strength training<\/a>. <\/p>\n\n\n\n<p>It&rsquo;s up to you if you include strength training in your plan at this stage, but it is highly recommend for any runner looking to run faster and stronger for longer. <\/p>\n\n\n\n<p>The plan includes strength training sessions scheduled after your easy run, but you can schedule these sessions on days that are better for you in terms of timing.&nbsp;<\/p>\n\n\n\n<p><strong>Rest days<\/strong><\/p>\n\n\n\n<p>Rest days are just as important as runs, so the plan won&rsquo;t get you running every day of the week. <\/p>\n\n\n\n<p>At most, you&rsquo;ll be running 4 days a week.<\/p>\n\n\n\n<p><strong>Race test<\/strong><\/p>\n\n\n\n<p>At points in the plan you will be doing what is called a race test. <\/p>\n\n\n\n<p>This is designed to test your fitness, normally half way through the plan, so you can understand how you&rsquo;re doing and what you might need to calibrate to improve certain areas.&nbsp;<\/p>\n\n\n\n<p><strong>Stretching<\/strong><\/p>\n\n\n\n<p>Whilst not programmed in the plan, stretching is crucial in the recovery process and helps to alleviate soreness and DOMS (delayed onset muscle soreness). <\/p>\n\n\n\n<p>Make sure you find time to stretch, particularly after fast runs. You may also want to include <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">foam rolling<\/a> into your recovery routine.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">30 day strength training plan for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png\" alt=\"intermediate 5k training plan\" class=\"wp-image-8103\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png.webp\" alt=\"intermediate 5k training plan\" class=\"wp-image-8103 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tips-for-running-a-5k\"><strong>4 tips for running a 5k<\/strong><\/h2>\n\n\n\n<p>Here are some tips for completing your 5k:<\/p>\n\n\n\n<p><strong>#1 Remember to warm up before each run<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">Dynamic stretches<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\" data-type=\"post\" data-id=\"4607\">running drills<\/a> are great exercises to do as part of a warm up as they get your body prepared for the run ahead.<\/p>\n\n\n\n<p>A warm up is especially important to do before an intense speed training session.<\/p>\n\n\n\n<p><strong>#2 Remember to cool down after each run<\/strong><\/p>\n\n\n\n<p>A cool down is equally as important as a warm up to ensure you reduce the risk of injury and allow your body to return to its pre-exercise state safely.<\/p>\n\n\n\n<p>Aim to include some <a href=\"https:\/\/www.runwithcaroline.com\/the-best-cool-down-stretches-to-do-after-a-run\/\" data-type=\"post\" data-id=\"2608\">static stretches<\/a> in your cool down. <\/p>\n\n\n\n<p><strong>#3 Fuel your body properly<\/strong><\/p>\n\n\n\n<p>In this plan you&rsquo;ll be doing more ancillary work like strength training and speed training.<\/p>\n\n\n\n<p>Therefore it&rsquo;s important you fuel your body properly before each run and in between runs to replenish your energy stores. <\/p>\n\n\n\n<p>Hydration is also a key indicator for performance, so make sure you&rsquo;re drinking enough water to replace those fluids lost through sweat on your runs. <\/p>\n\n\n\n<p><strong>#4 Prioritise recovery<\/strong><\/p>\n\n\n\n<p>Rest and recovery is integral to any training plan, so make sure you use the rest days in this plan for precisely that &ndash; rest!<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a> activities like walking, cycling, swimming and yoga are great additions to any training plan and can be done on &lsquo;active recovery&rsquo; days. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">Yoga<\/a> in particular has many benefits for runners including increasing strength and mobility.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-is-a-5k\/\" data-type=\"URL\" data-id=\"https:\/\/www.runwithcaroline.com\/how-many-miles-is-a-5k\/\">How many miles is a 5k? Your essential guide to running a 5k<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-683x1024.png\" alt=\"intermediate 5k training plan\" class=\"wp-image-8248\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-683x1024.png.webp\" alt=\"intermediate 5k training plan\" class=\"wp-image-8248 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/running-in-the-rain-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-week-intermediate-5k-training-plan-week-by-week\"><strong>Intermediate 5k training plan: Week by week<\/strong> <strong>plan<\/strong><\/h2>\n\n\n\n<p><strong>Week 1<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 4 x 400m intervals&nbsp;<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 5 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 2<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 30 min tempo run<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 5 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 3<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run + optional strength training<\/li>\n\n\n\n<li>Wednesday &ndash; 5 x 400m intervals<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 6 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 4<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run + optional strength training<\/li>\n\n\n\n<li>Wednesday &ndash; 35 min tempo run<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Rest day<\/li>\n\n\n\n<li>Sunday &ndash; 5k race test&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 5<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run + optional strength training<\/li>\n\n\n\n<li>Wednesday &ndash; 6 x 400m intervals<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 6 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 6<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run + optional strength training<\/li>\n\n\n\n<li>Wednesday &ndash; 40 min tempo run<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 5 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 7 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 7<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run + optional strength training<\/li>\n\n\n\n<li>Wednesday &ndash; 7 x 400m intervals<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 5 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 7 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 8<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run + optional strength training<\/li>\n\n\n\n<li>Wednesday &ndash; 30 min tempo run<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Rest day<\/li>\n\n\n\n<li>Sunday &ndash; 5k race<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-week-intermediate-5k-training-plan-infographic\">Intermediate 5k training plan PDF printable<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large grow-exclusive-content-widget-2a77b1a2-27ab-4952-95fa-fe2aea74c5d6\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-576x1024.png\" alt=\"intermediate 5k training plan\" class=\"wp-image-10766\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-576x1024.png 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-169x300.png 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-768x1365.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-540x960.png 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-608x1080.png 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-675x1200.png 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-150x267.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1.png 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-576x1024.png.webp\" alt=\"intermediate 5k training plan\" class=\"wp-image-10766 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-576x1024.png.webp 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-169x300.png.webp 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-768x1365.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-540x960.png.webp 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-608x1080.png.webp 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-675x1200.png.webp 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-150x267.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1.png.webp 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>If you&rsquo;re looking to get a personal best on your next 5k then this 8 week intermediate 5k training plan has got you covered!&nbsp; It&rsquo;s common for a lot of runners to want to run a faster 5k when they feel they have mastered the basics of running a 5k.&nbsp; There are many articles out &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9370,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[76,275,316],"tags":[193,128],"mv":{"thumbnail_id":9370,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/56-1-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4238"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=4238"}],"version-history":[{"count":19,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4238\/revisions"}],"predecessor-version":[{"id":13340,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4238\/revisions\/13340"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9370"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=4238"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=4238"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=4238"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}