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5k Intermediate Training Plan Training Plan
Description
Ready to run faster? The Intermediate 5K Training Plan is built for runners who have completed a 5K and are looking to improve their time. The plan introduces more structured speed workouts, tempo runs, and longer endurance efforts, all guided by personalized VDOT pacing. It balances intensity with recovery to help you make steady progress without risking overtraining. Perfect for: Runners who have completed at least one 5K Athletes aiming for a new PR Runners ready to introduce structured speed work Highlights: 8-week plan VDOT-based personalized training paces 4-5 days of running per week Structured interval and tempo workouts Long-run progression Cross-training & recovery built-in
Minimum Requirements
Runners interested in this program should currently be running 15–20 miles/week, have completed a 5K and runners who are ready for structured speed work and pacing
Communication
No additional communication
Proud Dad of 3- If you are a busy parent and need a coach who can relate, I'm your guy. I ran under the guidance of Coach Jack Daniels during my Freshman year of college at SUNY Cortland! Abbott World Marathon Majors 6-Star Finisher VDOT Certified Distance Running Coach UESCA Running Coach USATF Level 1 Coach NSCA Certified Strength and Conditioning Specialist BOC Certified Athletic Trainer (NYS License)
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Supported Apps and Devices
Training available on Android and iOS.
4.9 • 2.4K Ratings
Sync data from popular fitness devices and apps
5k Intermediate Training Plan - 8 weeks
Next Steps
- Purchase plan
- Setup your V.O2 training calendar account
- Submit training preferences
- Get your workouts to your V.O2 calendar
