Running Self-Paced

Intermediate 5k

14 weeks

Weeks

3, 4, 5, 6

Days/Week Options

Program Structure

Week 1

6 activities

Mon: 1h Wed: 45m Thu: 30m Sat: 45m

Rest: Fri

Week 2

6 activities

Mon: 45m Tue: 30m Wed: 39m Thu: 30m Sat: 55m Sun: 39m

Rest: Fri

Week 3

6 activities

Mon: 44m Tue: 45m Wed: 50m Thu: 30m Sat: 1h 5m Sun: 44m

Rest: Fri

Week 4

6 activities

Mon: 30m Tue: 30m Wed: 50m Thu: 50m Sat: 1h 5m Sun: 44m

Rest: Fri

Week 5

6 activities

Mon: 41m Tue: 30m Wed: 44m Thu: 52m Sat: 1h 15m Sun: 30m

Rest: Fri

Week 6

6 activities

Mon: 30m Tue: 30m Wed: 44m Thu: 50m Sat: 1h 5m Sun: 41m

Rest: Fri

Week 7

6 activities

Mon: 41m Tue: 40m Wed: 41m Thu: 55m Sat: 1h 15m Sun: 43m

Rest: Fri

Week 8

6 activities

Mon: 41m Tue: 40m Wed: 46m Thu: 52m Sat: 1h 25m Sun: 30m

Rest: Fri

Week 9

6 activities

Mon: 46m Tue: 40m Wed: 50m Thu: 57m Sat: 1h 5m Sun: 40m

Rest: Fri

Week 10

6 activities

Mon: 57m Tue: 40m Wed: 52m Thu: 46m Sat: 1h 25m Sun: 46m

Rest: Fri

Week 11

6 activities

Mon: 1h 5m Tue: 30m Wed: 52m Thu: 46m Sat: 1h 25m Sun: 40m

Rest: Fri

Week 12

6 activities

Mon: 40m Tue: 30m Wed: 1h 4m Thu: 46m Sat: 1h 15m Sun: 40m

Rest: Fri

Week 13

6 activities

Mon: 52m Tue: 40m Wed: 52m Thu: 46m Sat: 1h 5m Sun: 40m

Rest: Fri

Week 14

6 activities

Mon: 46m Tue: 40m Wed: 34m Thu: 47m Sat: 22m Sun: 40m

Rest: Fri