About
This 8-week intermediate 5K program includes three workouts per week (e.g., Mon/Wed/Fri or Tue/Thu/Sat). Your training will target a 5K finish time of 25–35 minutes, with paces generally ranging from 8:00–11:00 minutes per mile. Each workout is tailored to specific heart rate zones (65–85% HRmax) and RPE levels (4–8) to ensure proper intensity and progress without burnout. Weekly Breakdown: Weeks 1–2: Focus on building consistency with easy runs and short speed bursts. Intensity stays moderate (RPE 4–5, 65–75% HRmax) to establish aerobic base and ease into faster work. Weeks 3–4: Introduce structured intervals and longer tempos. Effort begins to climb slightly (RPE 5–6, 70–80% HRmax), helping develop pacing awareness and running efficiency. Weeks 5–6: Peak training weeks. Volume and intensity increase with longer runs, faster reps, and extended tempo efforts (RPE 6–7, 75–85% HRmax). Focus on control, posture, and mental endurance. Weeks 7–8: Taper phase. Reduce volume to allow recovery while maintaining intensity through short intervals or strides. Finish with a 5K race simulation at goal pace (RPE 7–8, 85–90% HRmax).