Running Self-Paced

Intermediate 5k

14 weeks

About this plan

Length: 14 Weeks
Run Options: 3, 4, 5, and 6 Run Options
Longest Workout: 85 Minutes

Weeks

3, 4, 5, 6

Days/Week Options

Program Structure

Week 1

Mon: 35m Wed: 30m Thu: 30m Sat: 45m Sun: 45m

Rest: Tue, Fri

Week 2

Mon: 45m Tue: 45m Wed: 39m Thu: 35m Sat: 55m Sun: 45m

Rest: Fri

Week 3

Mon: 45m Tue: 35m Wed: 50m Thu: 30m Sat: 1h 5m Sun: 40m

Rest: Fri

Week 4

Mon: 44m Tue: 30m Wed: 50m Thu: 55m Sat: 1h 5m Sun: 30m

Rest: Fri

Week 5

Mon: 37m Tue: 35m Wed: 43m Thu: 45m Sat: 1h 15m Sun: 30m

Rest: Fri

Week 6

Mon: 44m Tue: 30m Wed: 50m Thu: 40m Sat: 1h 5m Sun: 35m

Rest: Fri

Week 7

Mon: 55m Tue: 35m Wed: 42m Thu: 40m Sat: 1h 15m Sun: 40m

Rest: Fri

Week 8

Mon: 52m Tue: 40m Wed: 46m Thu: 40m Sat: 1h 25m Sun: 35m

Rest: Fri

Week 9

Mon: 56m Tue: 40m Wed: 50m Thu: 40m Sat: 1h 5m Sun: 35m

Rest: Fri

Week 10

Mon: 55m Tue: 40m Wed: 45m Thu: 40m Sat: 1h 25m Sun: 40m

Rest: Fri

Week 11

Mon: 1h 3m Tue: 40m Wed: 52m Thu: 40m Sat: 1h 25m Sun: 40m

Rest: Fri

Week 12

Mon: 40m Tue: 45m Wed: 1h Thu: 45m Sat: 1h 15m Sun: 40m

Rest: Fri

Week 13

Mon: 52m Tue: 40m Wed: 49m Thu: 40m Sat: 1h 5m Sun: 35m

Rest: Fri

Week 14

Mon: 47m Tue: 40m Wed: 40m Thu: 30m Sat: 20m

Rest: Fri