Get 5-k Training: Intermediate - Hal Higdon 2020-2025

Many runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it's around this benchmark. The average walker finishes a 5K in 45 to 60 minutes.

Specifically, an intermediate runner is someone who, for the past year or so, has run four to five times a week, 45 to 90 minutes each session, for a total of 20 to 40 miles (32.19 to 64.38 kilometers) a week, including a weekly long haul of 10 miles (16.09 kilometers).

If you're an intermediate runner (i.e. you have been running for at least two years), the average 5k time is 23 to 29 minutes. If you're an advanced runner (i.e. you have been running for over five years), the average 5k time is 20 to 25 minutes.

A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months. If you don't think a 5K seems possible or you don't think you have enough time or energy, this 5K schedule may help you. It includes several short sessions during the week of only about 30 minutes each.

Most non-elite runners run five to six days a week. In general, a rest day is important to reduce injury risk, but more experienced or competitive runners may run every day or at least cross train on all non-running days.

For intermediate runners (generally those who run 10 – 20 miles per week) an average time would be around 20-25 minutes, which is an average speed of around 7-9mph over the course.

If you're an intermediate runner (i.e. you have been running for at least two years), the average 5k time is 23 to 29 minutes. If you're an advanced runner (i.e. you have been running for over five years), the average 5k time is 20 to 25 minutes.

Many runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it's around this benchmark. The average walker finishes a 5K in 45 to 60 minutes.

A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months. If you don't think a 5K seems possible or you don't think you have enough time or energy, this 5K schedule may help you. It includes several short sessions during the week of only about 30 minutes each.

Specifically, an intermediate runner is someone who, for the past year or so, has run four to five times a week, 45 to 90 minutes each session, for a total of 20 to 40 miles (32.19 to 64.38 kilometers) a week, including a weekly long haul of 10 miles (16.09 kilometers).

If you're an intermediate runner (i.e. you have been running for at least two years), the average 5k time is 23 to 29 minutes. If you're an advanced runner (i.e. you have been running for over five years), the average 5k time is 20 to 25 minutes.

Tempo runs help you develop your anaerobic threshold,2 which is critical for fast 5K racing. Start your run with 5 to 10 minutes easy running, then continue with 15 to 20 minutes running near your 10K pace (but not at race pace), and finish with 5 to 10 minutes cooling down.

A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months. If you don't think a 5K seems possible or you don't think you have enough time or energy, this 5K schedule may help you. It includes several short sessions during the week of only about 30 minutes each.

Intermediate 10k training plan: Week by week Monday – 3 mile easy run. Tuesday – 3 mile easy run. Wednesday – 35 min tempo run. Thursday – 3 mile easy run. Friday – Rest day. Saturday – 60 minute strength training/cross training session. Sunday – 4 mile long run.

Most non-elite runners run five to six days a week. In general, a rest day is important to reduce injury risk, but more experienced or competitive runners may run every day or at least cross train on all non-running days.

Usually, you can prepare for a 5K within 4 weeks as long as you're reasonably fit when you begin training. It's possible to train in as little as 2 weeks if you've been running regularly for a few months.

If you're an intermediate runner (i.e. you have been running for at least two years), the average 5k time is 23 to 29 minutes. If you're an advanced runner (i.e. you have been running for over five years), the average 5k time is 20 to 25 minutes.

Intermediate 5k training plan: Week by week plan Monday – Rest day. Tuesday – 3 mile easy run. Wednesday – 4 x 400m intervals. Thursday – 3 mile easy run. Friday – Rest day. Saturday – 3 mile easy run. Sunday – 5 mile long run.

A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months. If you don't think a 5K seems possible or you don't think you have enough time or energy, this 5K schedule may help you. It includes several short sessions during the week of only about 30 minutes each.

Tempo runs help you develop your anaerobic threshold,2 which is critical for fast 5K racing. Start your run with 5 to 10 minutes easy running, then continue with 15 to 20 minutes running near your 10K pace (but not at race pace), and finish with 5 to 10 minutes cooling down.

Intermediate 10k training plan: Week by week Monday – 3 mile easy run. Tuesday – 3 mile easy run. Wednesday – 35 min tempo run. Thursday – 3 mile easy run. Friday – Rest day. Saturday – 60 minute strength training/cross training session. Sunday – 4 mile long run.

Usually, you can prepare for a 5K within 4 weeks as long as you're reasonably fit when you begin training. It's possible to train in as little as 2 weeks if you've been running regularly for a few months.

For intermediate runners (generally those who run 10 – 20 miles per week) an average time would be around 20-25 minutes, which is an average speed of around 7-9mph over the course.

Many runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it's around this benchmark. The average walker finishes a 5K in 45 to 60 minutes.

Intermediate 5k training plan: Week by week plan Monday – Rest day. Tuesday – 3 mile easy run. Wednesday – 4 x 400m intervals. Thursday – 3 mile easy run. Friday – Rest day. Saturday – 3 mile easy run. Sunday – 5 mile long run.

Specifically, an intermediate runner is someone who, for the past year or so, has run four to five times a week, 45 to 90 minutes each session, for a total of 20 to 40 miles (32.19 to 64.38 kilometers) a week, including a weekly long haul of 10 miles (16.09 kilometers).

If you're an intermediate runner (i.e. you have been running for at least two years), the average 5k time is 23 to 29 minutes. If you're an advanced runner (i.e. you have been running for over five years), the average 5k time is 20 to 25 minutes.

A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months. If you don't think a 5K seems possible or you don't think you have enough time or energy, this 5K schedule may help you. It includes several short sessions during the week of only about 30 minutes each.

Most non-elite runners run five to six days a week. In general, a rest day is important to reduce injury risk, but more experienced or competitive runners may run every day or at least cross train on all non-running days.

If you're an intermediate runner (i.e. you have been running for at least two years), the average 5k time is 23 to 29 minutes. If you're an advanced runner (i.e. you have been running for over five years), the average 5k time is 20 to 25 minutes.

A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months. If you don't think a 5K seems possible or you don't think you have enough time or energy, this 5K schedule may help you. It includes several short sessions during the week of only about 30 minutes each.

Tempo runs help you develop your anaerobic threshold,2 which is critical for fast 5K racing. Start your run with 5 to 10 minutes easy running, then continue with 15 to 20 minutes running near your 10K pace (but not at race pace), and finish with 5 to 10 minutes cooling down.

Intermediate 10k training plan: Week by week Monday – 3 mile easy run. Tuesday – 3 mile easy run. Wednesday – 35 min tempo run. Thursday – 3 mile easy run. Friday – Rest day. Saturday – 60 minute strength training/cross training session. Sunday – 4 mile long run.

Usually, you can prepare for a 5K within 4 weeks as long as you're reasonably fit when you begin training. It's possible to train in as little as 2 weeks if you've been running regularly for a few months.

Intermediate 5k training plan: Week by week plan Monday – Rest day. Tuesday – 3 mile easy run. Wednesday – 4 x 400m intervals. Thursday – 3 mile easy run. Friday – Rest day. Saturday – 3 mile easy run. Sunday – 5 mile long run.