5K Training: Intermediate Runner Workout

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

If you are an intermediate runner and want to improve your 5K time (or run one for the first time), then congratulations! You have come to the right place.

This plan will help you improve your running time for the 5K, or put you in shape to run your first.  This plan assumes that you can run at least two miles at a decent pace without stopping.  If so, then read on. 

Tips For Increasing Your Mileage

Let’s assume that you want to be able to run faster – a faster 5K in six weeks.  Here are some general mileage guidelines for this six-week period.

Week One:
            For this week, your goal is to run two miles at a decent pace, four times a week, with a long run of four miles at a slightly slower pace on the weekend.

Week Two:
            Your goal here is to run 2.5 miles at a decent pace, four times a week. Your long run should be 5 miles on the weekend.

Week Three:
            Speed work begins here.  Run 3 miles, three times a week, every other day.  On two days in between your 3-mile runs, go to the track and do the mile repeats described below.  Take a long run of 5 miles at the end of the week.

Week Four:
            We are going to step it up a bit.  Run 4 miles, three times a week, with two days of speed work.  For the first speed day, do mile repeats.  For the second speed day, do sprints (described below).

Week Five:
            Run 4.5 miles at a decent pace, three times a week.  Follow the speed schedule for Week Four, but do the alternate versions of each speed workout described below. Your long run should be 6 miles.

Week Six:
            On the first day of the week, run a practice 5K (3.1 miles.)  Check your time. What you run here should be a minimum expectation for your actual 5K race. Run a decent 2-mile run instead on the next day. On the next day, run a decent 3 miles.  Then, on the second speed day, do light sprints (cut the alternate speed workout in half).  On the day before the race, run a light 3.1 miles.

The Workouts

Mile Repeats
            Head to a track, and after warming up, run one mile close to your maximum speed. Take three minutes to rest, then run another mile at the same pace. Repeat one more time.  Try for a slightly faster time.

Alternate Mile Repeats:
Run the same pattern, except cut the rest time down to two minutes for each repetition.  Try to run faster with each lap.

Sprints
Mark out a course of 400 meters on a secluded road (to mimic a 5K course).  Run 400-meter sprints four times in a row, with 90 seconds rest in between. Then, run three 800-meter sprints, with 120 seconds of rest.

Alternate Sprints:
Run three 400-meter sprints, with 60 seconds of rest.  Run four 800-meter sprints, with 90 seconds of rest. Take an extra minute after the last, then run three more 400-meter sprints.

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