Welcome to our 5K Intermediate Training Program!

This program takes our 5K Beginner Training Program to the next level. It is designed for runners who have some 5K races under their belt and want to improve their performance by increasing their mileage and introducing speed and more strength workouts into their routine. This is also a great program for runners debating whether to run a half marathon (we vote yes, do it!). The program includes workouts similar to the workouts you would do when training for a half marathon, so is a great introduction and warm up for that distance!

This 8 week program includes a variety of workouts, including easy run sessions, speed sessions, strength training sessions, distance running sessions and rest days. The last week of the program is a taper week designed to help you maintain the endurance and stamina you have built up over the course of the program, but not totally gas your legs before race day!

This program is flexible. Make it work for your schedule and listen to your body. If you need to move a couple of the workouts around, that is OK! The speed and distance running sessions are incredibly important, but remember to give your legs a rest in between them with either a rest or easy run/walk day so that you can recover and be ready to push yourself in your next workout! You can also cross train if you prefer - biking, yoga, pilates, swimming are all great workouts!

Before you head out on your first run, make sure you have good running gear. We always recommend going to your local running store to get fitted for the right gear and running shoes. You can also check out our running blog for some of our favorite running shoes!

Running is a journey. It takes time, commitment and patience. Take training one day at a time. Remember that building endurance takes time. Each training day is a brand new day to tackle your goals. If you have a bad day, no sweat! We all have them. Shake it off, and look to the next workout as an opportunity to improve and get one step closer to accomplishing your goals! Be confident that you can do this!

Running should be fun! Celebrate your victories and reward yourself for all of your hard work!

We recommend starting each workout with a 5-10 min. warm up jog to help get your muscles ready to move, and ending with a 5-10 min. cool down jog to help them recover. This is in addition to the workout.

Dynamic stretching during a warm up is important to help make sure your muscles are ready to go, and reduce your risk of injury. Static stretching after any workout will help your muscles recover so they are ready for the next session. Check out our exercise programs page for quick warm up and cool down stretches to include in your routine!

No workout on these days! Rest days are crucial to training. Your muscles and your mind need time to recover so you can perform week after week.

Easy recovery runs are just as important as your speed and distance runs. The goal is to add mileage to your weekly running routine, but keep it easy breezy. Your pace during these easy runs should be comfortable. You should be able to hold a conversation for the duration of the run. Remember, these runs are meant to help your legs recover from the speed and distance runs.

A fartlek run works on speed and strength by alternating paces during a continuous run. You should run fast and hard for one minute, followed by an easy run or walk for one minute, and repeat. Speed training helps build strength and makes you faster. These are the workouts where you really push yourself week after week. This should be your hardest workout of the week.

Run based on how you feel. These programs are designed to get you across the finish line, feeling strong and confident. If the speed run feels too easy, this means you can go faster, so increase your effort during the workout.

Strength training is so important for women runners because it helps prevent injuries, enhance performance, promote better posture and running form, and makes us stronger, more efficient runners. Check out our exercise programs page for 20 min. at-home strength training exercises to include in your routine.

This is another recovery workout. Either easy run or walk depending on how your body feels. Do a combo if it makes the most sense to you! Time on feet is the goal here. Don’t worry about how fast you walk or how many miles you walk. Spending time on your feet is important for building your physical endurance.

If you choose to take an easy run, your pace should be comfortable and conversational. Again, the goal is to recover so you are ready for your distance run!

Endurance training helps prepare your body and mind to run the entire 5K distance. Long runs help prepare you both mentally and physically for race day. During these runs, you will run further than you will on race day.

The goal is to build your stamina so that come race day, 3.1 miles feels like nothing at all. Your pace during these long runs will alternate between your “goal” pace (the pace at which you ideally want to run your 5K race) and an easy conversational pace. Listen to your body - if your “goal” pace feels too easy during these runs, it means you can go faster! You may find that week after week, your “goal” pace improves because you are becoming a stronger runner!