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5K Run Programme (Intermediate)

5K Run Programme (Intermediate)


This program is for runners who've conquered their first 5K and are now looking to improve their speed and performance.


Welcome to the ideal 5K running plan, thoughtfully crafted for intermediate runners! Whether you've already got some running experience or you're advancing from a beginner's level, this 12-week plan is here to take you a step further. With a keen focus on improving your running endurance, efficiency, and speed, we aim to prepare you to successfully complete a 5K race, and not just complete it, but achieve a sub-20-minute finish. This schedule incorporates various types of workouts, including easy runs, tempo runs, intervals, and long runs, each contributing to different aspects of your running performance.


By following this plan, you'll be systematically progressing each week, pushing your boundaries while ensuring adequate rest and recovery. The plan blends the principles of consistency, gradual progression, and varied training stimulus to keep you engaged and prevent overtraining. So, tie up those running shoes, set your sights on that sub-20-minute goal, and get ready to transform your running performance! Remember, every step you take brings you closer to your goal, and we're here to support you on this exciting journey.

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