5Km Program intermediate

Below are two programs, first program is intermediate 1 for intermediate runners, who are inactive and were not running recently, however they had ran before 5km or more. It is a gradual step towards intermediate program 2.

You would need in total 16 weeks to complete both programs. If you are currently running 2-3 times a week average of 15-20km, you can go ahead and start with intermediate program 2.

In case you find yourself struggling to keep up with the program, listen to your body and feel free to start from program 1.

Running Intermediate Program 1

Week	Tue	Thu	Sun
1	3KM Run	3KM Run
2	3KM Run	3KM Run
3	3KM	3KM
4	3.5KM	2Km Run	3Km Run
5	2KM	3KM	2KM Run
6	4KM	2KM	2KM
7	5KM Run	2KM Run	2KM
8	2KM Run	2KM Run	4KM

Running Intermediate Program 2

Week	Tue	Thu	Sun
1	3KM Run	3KM Run	4X200
2	3KM Run	3KM Run	2KM
3	3KM Run	3KM	4X200
4	3.5KM Run	2Km Run	2Km Run
5	2KM Run	3KM	20-30 minutes Trail Run
6	4KM Run	2KM	2KM
7	5KM Run	2KM Run	4x100
8	2KM Run	1KM   Run	RACE

Rest: Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Rest 1-2 per week

Stretching: Stretch after each run for 15 minutes and allow one hour of stretching each week, preferably on your rest days.

Run: Don't worry about how fast you run, just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so.

Run/Walk: There's nothing in the rules that suggests you have to run continuously, either in training or in the 5-K race itself. Run until fatigued; walk until recovered.

Walk: Don't worry about how fast you walk, or how much distance you cover. You will add time and distance gradually until you peak throughout your program

Sprint Run: you will have in your schedule sprint running 4X100. You will warm up for 10-15 minutes (running/ walking), then stretch for 5 minutes. Sprint for 100 meter or 20 seconds then walk for one minute. After you finish all the repetitions, you will run/ walk for 10-15 minutes.

Strength and conditioning: It is very important to keep your muscles strong and working against resistance. Exercise 2-3 times weekly (gym workout, functional workout, core exercises).

Drink water during and after each run: Drink water while running to get your body familiar with taking in water while exerting effort. Drink after each run to replace fluids you have lost.

The following schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule.