This 4-week training plan is designed for intermediate runners who already have an established aerobic base and want to improve their 5K performance. The program combines key workout types to help you develop speed, endurance, and race-specific fitness while maintaining a balanced training load. The plan includes: 5 training days per week Interval sessions to improve speed, efficiency, and VO₂ max Easy runs to build aerobic capacity and promote recovery Tempo runs to increase lactate ...