Training - 5K Intermediate

5K Event Training Program

6 Week 5K Training Program Train for your next 5K without new 5K Intermediate Training Program. If you feel comfortable running moderate distances, this program was built for you. This program contains a mix of map, time, and distance based workouts. Certain days you will be assigned a specific number of miles to complete, other days you will complete a specific amount of time. The totals at the end of the week will reflect the amount of work you completed both in miles and in minutes. You can learn about the different workouts in the descriptions below. Rest or Cross Training Day General Aerobic walk/run: General Aerobic walk/run. This is a standard, moderate effort run/walk. The intention of this type of walk/run is to build your overall aerobic conditioning through boosting your training volume. Cross Training: Cross training can be weight training, plyometrics, pilates, yoga, etc. For free daily cross training workouts visit iFit Daily. REST: Sleep, hydration and good nutrition are all key ingredients of the recovery process. The better you recover, the more you will get out of future workouts and the more you will improve. Hill Intervals: Hill intervals are designed to increase power and running economy while improving form. These hills should be completed at 80%-90% effort with a full recovery in between. Speed Intervals: Speed Interval walk/runs improve leg speed and running form. Speed intervals should be done after a thorough warm-up and should be concluded with a thorough cool down. Make sure you are almost completely recovered before you repeat a sprint interval. Tempo Walk/Run: These walk/runs provide a strong stimulus to improve your lactate threshold. Why would you want to do that? By improving your lactate threshold, you increase the body’s ability to clear lactic acid from the muscle. This results in improved speed and endurance. A portion of these walk/runs should be performed just below your desired race pace. This run should be "comfortably hard". Recovery Walk/Run: Slow paced recover walk/runs. You should be able to hold a conversation during these workouts. This program was designed by iFit Head Master Trainer, Natalie Vetica.

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  • 1.0 miles
    61.4 ft.
    147 cal.
    Run in East Cape, South Africa
  • 1.5 miles
    54.0 ft.
    227 cal.
  • 1.5 miles
    146.9 ft.
    230 cal.
  • 2.0 miles
    201.9 ft.
    301 cal.
    Recovery run in British Columbia, Canada
  • 1.5 miles
    40.3 ft.
    225 cal.
    Flat run in Middelkerke, Belgium
  • 2.0 miles
    0.0 ft.
    300 cal.
    5 X 15 second sprints.
  • 2.0 miles
    87.9 ft.
    305 cal.
    County Westmeath, Ireland
  • 2.0 miles
    143.5 ft.
    299 cal.
    Flat run in Moab, Utah
  • 2.0 miles
    31.9 ft.
    300 cal.
    Run down the heart of Boise, Idaho
  • 2.5 miles
    145.2 ft.
    392 cal.
    Hill Intervals - 6 x 25 sec climbs
  • 2.5 miles
    186.7 ft.
    377 cal.
    Run down the coast in San Diego, California
  • 2.5 miles
    42.0 ft.
    376 cal.
    Run in Cancun, Mexico
  • 3.0 miles
    5.1 ft.
    450 cal.
    Run in Key West, Florida
  • 2.5 miles
    0.0 ft.
    375 cal.
    6 X 20 second sprints
  • 3.5 miles
    116.9 ft.
    505 cal.
    Rio Grande, Mexico
  • 3.0 miles
    180.6 ft.
    453 cal.
    Run through downtown Singapore
  • 3.0 miles
    126.7 ft.
    451 cal.
    Gran Maratón Pacífico Mazatlán, Mexico
  • 2.5 miles
    174.2 ft.
    396 cal.
    Speed Intervals - 6 x 30 sec sprints
  • 3.0 miles
    45.3 ft.
    452 cal.
    Kasilof, Alaska
  • 3.0 miles
    81.3 ft.
    445 cal.
  • 2.0 miles
    99.5 ft.
    305 cal.
  • 2.0 miles
    0.0 ft.
    300 cal.
    4 X 15 sec sprints. Concentrate on form and recover completely between sprints.
  • 2.0 miles
    94.4 ft.
    281 cal.
    Hammerfest, Norway