10-Week Intermediate 5K Training Plan

This 10-week plan is designed for intermediate runners who are aiming to improve their 5K time. If you're ready to challenge yourself and improve, this plan will help you get there.

Key Features of the Plan

Structured Training Sessions

Designed for runners who can already jog or run continuously for an hour, this plan includes 3-4 targeted runs per week, focusing on building endurance and speed to enhance your 5K performance.

Targeted Workouts

Sessions are tailored to improve your base endurance, VO2 max, and lactate threshold with a mix of tempo runs, intervals, and endurance sessions, ensuring variety, motivation and steady progression toward your 5K PB.

Social Flexibility

Guidance is provided on which sessions can be swapped for group runs, allowing you to maintain a social aspect to your training while staying on track with your goals.

10-Week Structured Progression

Our plan is divided into three blocks, each focusing on different aspects of your training:

Block 1 (Weeks 1-4): Base Endurance, VO2 Max, and Threshold

The first block focuses on building a strong base endurance while introducing VO2 max intervals and threshold efforts to improve aerobic capacity. This block sets the foundation for the faster work in the later stages of the plan.

Block 2 (Weeks 5-7): VO2 Max, Speed, and Base Endurance

The second block shifts focus to developing speed with VO2 max efforts while maintaining base endurance. This is where you will start to see significant gains in your ability to sustain faster paces for longer durations.

Block 3 (Weeks 8-10): Race Pace, Tapering, and Peaking

The final block is designed to fine-tune your race pace and then taper your training to allow for recovery and optimal performance on race day. You'll consolidate your fitness, ensuring you're fresh and ready to hit your peak for a personal best.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals. If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you'll have my full support via email whenever it's needed. Whether it's questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.

About Me

I’m Chris, head coach at Efficient Endurance. With extensive experience coaching runners of all levels, I’m committed to helping you achieve your goals.

Ready to Achieve Your 5K Personal Best?

This plan is designed for intermediate runners ready to tackle their 5K with confidence. With clear guidance for each session, you’ll always know what you’re working on and why.

Let’s elevate your training and run with purpose!

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