4 Week Intermediate 5K Schedule

4 Week Intermediate 5K Schedule

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The Joy of Running

Running can be a wonderful way to improve your health, clear your mind, and connect with the outdoors. Whether you’re new to running or an experienced runner looking to improve, training for a 5K is a rewarding goal.

Tips for Beginners

If you’re just starting out, don’t worry about speed or distance at first. Focus on developing consistency and proper form:

  • Start with a mix of walking and short running intervals
  • Run tall with good posture to prevent injury
  • Choose supportive running shoes designed for your foot type
  • Build up your endurance gradually over several weeks

Remember—every runner starts somewhere! Over time and with consistency, you’ll surprise yourself with the distances you can cover.

The Benefits of Signing Up for a Race

Committing to a 5K gives your training more purpose. Signing up for a race helps you:

  • Set a defined goal to work towards
  • Track your progress from start to finish
  • Experience a sense of accomplishment when you cross the finish line

Look for local 5Ks sponsored by charities and community organizations. These low-key races offer a supportive environment for new runners.

4 Week Intermediate 5K Training Schedule

Once you’ve built an endurance base from beginner training, you can start to add more mileage and race-specific workouts. This 4-week intermediate 5K schedule helps take your running to the next level:

Week 1

  • Monday: 30 minutes easy run + strides
  • Tuesday: 35 minutes easy run
  • Wednesday: Rest or cross-train
  • Thursday: 4 miles with 3 x 800m at 5K pace (2 minute recovery intervals)
  • Friday: 30 minutes easy run
  • Saturday: 40 minutes easy run
  • Sunday: Rest

Week 2

  • Monday: 35 minutes easy run
  • Tuesday: 30 minutes easy run + strides
  • Wednesday: 4 miles
  • Thursday: 45 minutes easy run
  • Friday: Rest or cross-train
  • Saturday: 5 miles with 4 x 800m at 5K pace (90 second recovery intervals)
  • Sunday: Rest

Week 3

  • Monday: 40 minutes easy run
  • Tuesday: 35 minutes easy run + strides
  • Wednesday: 4 miles
  • Thursday: 30 minutes easy run
  • Friday: Rest or cross-train
  • Saturday: 5 miles
  • Sunday: 20 minutes easy run

Week 4

  • Monday: 30 minutes easy run + strides
  • Tuesday: 45 minutes easy run with 4-5 x 100m strides
  • Wednesday: 3 miles easy run
  • Thursday: 35 minutes easy run
  • Friday: Rest
  • Saturday: 5K Race!
  • Sunday: 30 minutes recovery run or rest

FAQ

What should I eat before a 5K race?

Stick to easily digested carbs like cereal, oatmeal, whole wheat toast, or fruit at least 2 hours pre-race. Drink 16oz of water.

How should I pace my first 5K?

Start slower than you think you need to! Save energy for the second half. Aim to run steadily without needing walking breaks.

Should I run or walk on rest days?

Take at least 1-2 rest days of no/low-impact exercise like walking, yoga, etc. Your body needs time to recover and adapt.

What should I wear for a 5K race?

Wear lightweight, breathable clothing you can run comfortably in. Many races provide technical t-shirts. Check the weather and dress accordingly.

How long does it take to train for a 5K?

Total beginners can be ready in 8-12 weeks with consistent running 3 days per week. Experienced runners may only need 4 weeks focused training.

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