5k - 8 week Intermediate Training Plan

This plan will see you run 3 to 4 times a week and assumes you can already run for 30 minutes continuously. It also includes intervals and faster paced running to help you towards your 5k improvements and personal goals.

Mon  Tue Wed Thurs Fri Sat Sun
Week 1 Rest  Run easy for 10mins, (30secs fast run, 2mins walk) x 6, 10mins easy running Rest Hills: Run 10mins to a hill, (run uphill for 15secs, then turn and run/walk, down) x 8, run 10mins easy home Rest Rest or cross train Run easy for 30mins
Week 2 Rest Run easy for 10mins, (30secs fast run, 2mins walk) x 8, 10mins easy running Rest Hills: Run 10mins to a hill, (run uphill for 15secs, then turn and run/walk down) x 10, run 10mins easy home Rest Rest or cross train Run easy for 40mins
Week 3 Rest Run easy for 10mins, (30secs fast run, 2mins walk) x 10, 10mins easy running Rest Hills: Run 10mins to a hill, (run uphill for 20secs, then turn and run/walk down) x 8, run 10mins easy home Rest Rest or cross train Run easy for 45mins
Week 4 Rest Run easy for 10mins, (45secs fast run, 90secs walk) x 8, 10mins easy running Rest Hills: Run 10mins to a hill, (run uphill for 20secs, then turn and run/walk down) x 10, run 10mins easy home Rest Rest or cross train Run easy for 50mins
Week 5 Rest Run easy for 10mins, (60secs fast run, 2mins walk) x 5, 10mins easy running Rest Hills: Run 10mins to a hill, (run uphill for 25secs, then turn and run/walk down) x 8, run 10mins easy home Rest Rest or cross train Run easy for 60mins
Week 6 Rest Run easy for 10mins, (30secs fast run, 1min walk) x 12, 10mins easy running Rest Hills: Run 10mins to a hill, (run uphill for 25secs, then turn and run/walk down) x 10, run 10mins easy home Rest Rest or cross train Run easy for 70mins
Week 7 Rest Run easy for 10mins, (90secs fast run, 90secs walk) x 5, 10mins easy running Rest Hills: Run 10mins to a hill, (run up hill for 40 secs, then turn and run/walk down) x 6, run 10mins easy home Rest Rest or cross train Run easy for 45mins
Week 8 Rest Run easy for 10mins, (30secs fast run, 2mins walk) x 3, 10mins easy running Rest 15mins very easy run Rest EMF 5K! Well deserved rest!