Whether you are planning to race or walk the Corporate Challenge 5K, here are 4 eight-week training schedules designed to help you to the finish line. Choose the appropriate training plan depending on your fitness level and goal.
Register Now »Intermediate Runner Training Schedule
Intermediate Runner
An Intermediate Runner is one that is already running 3 to 5 times per week with a weekly mileage of 15 to 40 miles. The Intermediate Runner is thinking about taking their training and goals to the next level with specific race times they want to achieve, or longer distances they want to tackle.
- Weekday runs have increased mileage to help build a stronger base.
- Tempo runs are included to develop anaerobic threshold, necessary in a good 5K performance.
- Interval training once a week to help improve speed.
- If you miss a training day don't try to make it up. Continue your training schedule the next day!
8 Week Intermediate Runner Training Schedule
| Week | MON | TUES | WED | THUR | FRI | SAT | SUN |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 3mi run |
1mi wu 5x400 1mi cd |
3mi run | Rest | 3mi run | 5mi run |
| 2 | Rest | 3mi run | 30 mn tempo run | 3mi run | Rest |
3mi fst run |
5mi run |
| 3 | Rest | 3mi run |
1mile wu
6x400m 1mi cd |
3mi run | Rest | 4mi run | 6mi run |
| 4 | Rest | 3mi run | 35 mn tempo | 3mi run | Rest | Rest |
Run a 5k
or your own |
| 5 | Rest | 3mi run |
1mi wu 7x400m 1mi cd |
3mi run | Rest |
4mi fst run |
6mi run |
| 6 | Rest | 3mi run |
40 mn tempo |
3mi run | Rest | 5mi run | 7mi run |
| 7 | Rest | 3mi run |
1mi wu 8x400m 1mi cd |
3mi run | Rest | 5mi fast run | 4mi run |
| 8 | Rest | 3mi run | 3mi slow | 5K Race | 15-30 mn run / walk | Good Job! | Rest |