Intermediate 5k Running Program


  • Full 8-week training program designed to peak for a 5k race
  • Includes a variety of running workouts (easy runs, long runs, fartleks, hill repeats, etc.)
  • Features supplemental exercises to help keep you healthy and strong while training
  • Spreadsheet includes workout, duration, RPE, distance ran, average pace, HR, supplemental exercise, and notes


Welcome to our 8 week-long intermediate 5k running program. Instead of randomly going for jogs to prep for your next race, add some structure designed by Division 1 cross country athletes and strength coaches! We designed this program to help keep you healthy and strong so you can be your best on race.


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