So you've already run at least one 5K road race and perhaps a few other distances and are now ready to take it to the next level.  In order to increase your efficeincy, time or distance you will need to begin adding some speed training to your regimen, if you haven't already.  This plan will introduce tempo runs and speed work.  Below is an explanation of the "runners language" used in the program.


Runner Language


Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for fast 5K racing. Start your run with 5-10 minutes easy running, and then continue with 15-20 minutes running near or at race pace and finish with 5-10 minutes cooling down.

Speed Workouts or Interval workouts (IW): After a warm-up – which should incl. the dynamic stretches and 1-lap around the track – if not running on a track then a 1/4mi easy is perfect. Aim to perform each interval at about 10-15sec faster than goal pace.  Don’t know your goal pace? Use the link to the Runners World Calculator to find it. Each interval should be followed by a recovery run (or walk) of 400 meters or about 2-4min on the road.

Rest Days: Rest is critical to your recovery and injury prevention efforts so don't ignore your rest days. Mental burn out is also just as important so use these rest days to rejuvenate yourself.

Long/Moderate runs: After you warm up, run at a comfortable conversational pace for the designated mileage. If you know your goal 5K pace then keep this run at about 1min slower than goal pace. Make sure you cool down and stretch after your run.

EZ Day:  This is an active recovery day. Your run should be at an easy, comfortable pace, which helps loosen up your muscles.  Or, you can do a run/walk combination.

Note: You can switch days to accommodate your schedule. Just make sure you don't do two intense workouts (speed and tempo) two days in a row.

To calculate your pace use the Runners World Pace Calculator: http://www.offnrunningsports.com/calculators/runners-world-pace

INTERMEDIATE PROGRAM

WeekMonday
Tempo Tuesday
Wednesday
Thursday
Speed/IW
Friday
Saturday
​Long Run
Sunday
1Rest

30min

(see explanation below)

Easy 3mi run4X400 (see explanation below)Rest or CT5mi run30 min EZ or CT
2Rest
30min
Easy 3mi run5X400Rest or CT5mi run
30 min EZ or CT

3Rest
30min
Easy 3mi run​6X400Rest or CT6mi run
35 min EZ or CT
4Rest
35min
Easy 3mi run​4X800Rest or CT5K Test
35 min EZ or CT
5Rest
35min
Easy 3mi run​5X800Rest or CT
6mi run
40 min EZ or CT
6Rest
35min
Easy 3mi run​6X800Rest or CT6mi run
40 min EZ or CT
7Rest
40min
Easy 3mi run​2X1600Rest or CT​​7mi run45 min EZ or CT
8Rest
40min
Easy 3mi run​3X1600Rest or CT​7mi run45 min EZ or CT

9Rest
25min
Easy 3mi run​Strides and 1/4mi kickRest or CTRest
RFK 5K Celebration Run