Intermediate 5K Running Training Schedule

This 5K training schedule is designed to help those who are ready to try and run a 5K for the first time and those who have already ran a 5K before but want to improve on their time!

This training programme involves easy, tempo and interval training so make sure you’re aware of what each of these means before you start:

Easy runs

These allow your legs to recover from hard efforts and prepare you for the next day of training. Take them at a light to moderate pace – effort level of five to six. You should be able to enjoy running without feeling tired.

Tempo runs

Constant speed running is sometimes referred to as tempo running. This improves your running pace.

30 minutes total:

5 minute warm up – effort level 5)

20 minute tempo running – effort level 8

5 minute cool down – effort level 3–4

Interval training

Training with intervals builds your aerobic fitness, strength and speed. Interval training involves running fast but not your fastest, over a set distance or time. Follow each hard interval with an easy one of at least the same length, then repeat. Try using a smart watch, your phone or family member to help you with distances and times.

As you go through your training programme, try filling the recommended time with these sequences:

Starting interval training:

30 seconds running – effort level 9

2 minutes easy jog/walk – effort level 5

If you’ve done interval training before:

1 minute running – effort level 9

2 minutes easy jog or walk – effort level 5

Remember to always stretch and warm up before and after training!