5K Intermediate 16 weeks in miles

Running
5k
Intermediate
4 days/week (2 - 4 hours)
Pace
Description
Overview
Sample Week

Description

This 16-week 5K intermediate training plan prepares for a 5K peak performance with 4 running days/week. It starts at 16 miles/week and peaks at 25 miles/week. For each run, I provide the exact pace range. Simply set up your individual paces based on your current fitness level with a click of a mouse button. Finally, you can conveniently upload the runs to your Garmin watch. This plan includes free email coach support: sandro@runningfront.com

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
4
Workouts
4
Duration
2 hr - 4 hr
Distance
16 mi - 25 mi

Overview

Run
65 workouts
327 mi
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (11th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

5K Intermediate 16 weeks in miles

Running
5k
Intermediate
4 days/week (2 - 4 hours)
Pace
5K Intermediate 16 weeks in miles
$44.10
$49.00 10% OFF (Holiday Sale)
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Sandro Sket
Coach Image