Ready to Take Your 5K to the Next Level?
Level: Intermediate
Duration & Snapshot: 12 Weeks • 4–5 Workouts per Week
If you’ve already run your first 5K — or you’ve been running casually and want to step it up — this plan is for you.
Designed by Olympian runner Ilya Tyapkin, this 12-week intermediate program blends endurance, speed work, and recovery to help you run a faster, stronger, and more confident 5K.
✅ Structured weekly workouts & rest days
✅ Speed intervals to safely improve pace
✅ Gradual progression to avoid burnout
Whether you’re chasing a new personal record (PR) or just looking for smarter training, this plan will guide you every step of the way.
Training Plan Breakdown
The program is divided into phases, each with a specific focus:
- Adapt – Ease into structured training
- Base – Build endurance with steady runs
- Build – Add strides, intervals, and tempo work
- Sharpen – Short, faster sessions to boost efficiency
- Peak – Long runs + demanding intervals to maximize fitness
- Taper – Reduce mileage, freshen up for race day
- Race Week (Transition) – Keep sharp and execute your 5K confidently
By Week 7, you’ll meet your first tempo run (comfortably hard effort), and by Week 10, you’ll complete your longest endurance + interval combo week — the peak of training. Week 12 gets you primed and ready to race.
Sample Week Preview
Here’s a snapshot of Week 7 (Build Phase):
| Day | Session | Load |
|---|---|---|
| Monday | Warm-up + 20 min run + RD | Low |
| Tuesday | Rest | — |
| Wednesday | Warm-up + 15 min run + RD | Low |
| Thursday | Rest | — |
| Friday | Warm-up + 20 min run + RD | Low |
| Saturday | Warm-up + 2K easy + 3K tempo + 7 min cooldown | High |
| Sunday | Rest | — |
Load refers to effort level: Low (easy), Medium (controlled challenge), High (mentally & physically tough).
How Does the Training Plan Work?
The plan combines easy runs, intervals, strides, tempo runs, and long runs in a balanced way.
- Easy runs build your aerobic base.
- Intervals & strides sharpen your speed and running economy.
- Tempo sessions train you to hold faster paces comfortably.
- Long runs develop endurance and mental strength.
- Rest days ensure recovery so you can adapt and avoid injury.
This structure means you’re always improving without overtraining.
What Paces Should I Train At?
For intermediate runners, pace starts to matter more than in beginner plans. Here’s how to approach it:
- Easy runs → Run at conversational pace (RPE 3–4/10).
- Tempo runs → Comfortably hard (RPE 7/10). You can talk in short phrases, not full sentences.
- Intervals/Strides → Fast but controlled (85–95% effort). Smooth, not all-out sprints.
- Long runs → Steady endurance pace — slow enough to finish strong.
- Race day → Start controlled, build in the middle, finish hard.
If you track heart rate:
- Easy = 60–70% max HR
- Tempo = 75–85% max HR
- Intervals/Strides = 85–95% max HR
Coach’s Insight
“This plan is about balance. Push hard on interval days, but keep easy days truly easy. That’s how you’ll build both endurance and speed without burning out. Come race day, you’ll be ready to run with confidence.”
— Ilya Tyapkin, Olympian Runner & Coach
Helpful Resources for Intermediate Runners
Final Words
This 12-week intermediate plan is your roadmap to a faster, stronger 5K. Stick with it, respect recovery, and celebrate progress along the way.
Remember:
- Train smart, not just hard
- Easy days make hard days effective
- Consistency beats perfection
Your next PR is waiting — go get it
⚠️ Disclaimer: This plan is for general information only. Always consult your doctor before starting a new training program.
