Intermediate · 3.1 miles
8-Week Intermediate 5K Training Plan
A 5K (5 kilometers, or 3.1 miles) is the ideal distance for new runners and a fierce test of speed for experienced ones. This free 5K training plan blends easy aerobic running, strides, and progressively sharper workouts so you arrive on race day fit, fresh, and ready to run your best.
- Weeks
- 8
- Days / wk
- 4
- Peak / wk
- 43 km
Who this plan is for
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
Intermediate plans add one quality session per week — tempo runs and controlled intervals — on top of a solid aerobic base, with a second workout when volume and schedule allow. You build real speed while keeping easy days truly easy.
What you'll work on
- ✓ Build a consistent aerobic base with easy conversational runs
- ✓ Sharpen leg speed with strides and short intervals
- ✓ Practice 5K race pace so it feels controlled on race day
- ✓ Taper into the race so you feel strong from the gun
Your training paces
Kanni anchors these paces to your fitness. The paces below are what this plan prescribes for a typical intermediate runner — in the app they're personalized to your own recent races and runs.
| Recovery | 6:53/km |
|---|---|
| Easy / aerobic | 6:23/km |
| Long run | 6:34/km |
| Race pace | 4:48/km |
| VO₂ max intervals | 4:40/km |
Week-by-week schedule
The full 8-week plan, from base building to race-week taper. Tap any week to expand it.
Base
Week 1 4 runs
· 35 km
Easy run - conversational pace
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Base
Week 2 4 runs
· 38 km
Easy run - conversational pace
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Base
Week 3 4 runs
· 41 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 4.1 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 5.1 km
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Build
Week 4 4 runs
· 29 km
Recovery jog - keep it super easy
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Build
Week 5 4 runs
· 41 km
Short hill sprints - mechanics and power with low fatigue
- Warm-up 2.5 km
- 8x12s hill sprints @ 4:40/km, 90s slow jog rest
- Cool-down 1.8 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 4.8 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 5.9 km
Long run - build endurance at conversational pace
Pre-long-run recovery jog - absorb the week before the key endurance day
Build
Week 6 4 runs
· 43 km
4x 700m VO2 max intervals with 300m jog recovery
- Warm-up 2.0 km
- Cool-down 1.5 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 5.0 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 6.2 km
Long run - build endurance at conversational pace
Pre-long-run recovery jog - absorb the week before the key endurance day
Peak
Week 7 4 runs
· 43 km
Race-pace run - dial in goal effort
- Warm-up 1.5 km
- Cool-down 1.0 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 5.0 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 6.2 km
Long run - build endurance at conversational pace
Pre-long-run recovery jog - absorb the week before the key endurance day
Taper
Week 8 4 runs
· 19 km
Easy run + short strides - stay sharp without fatigue
- Warm-up 2.0 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 2.0 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 2.1 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 2.6 km
Taper long run - relaxed aerobic rhythm, finish fresh
Easy run - conversational pace
How this plan is built
- ◆ Determined plan length: 8 weeks (default for goal).
- ◆ Starting weekly volume: 35.0 km. Target peak weekly volume: 47.2 km.
- ◆ Periodization: 3 base, 3 build, 1 peak, 1 taper week(s); recovery weeks every 4 weeks.
- ◆ Weekly volume progression respects the 10% rule (cap +10% per week, +8 km absolute).
- ◆ Training days: 2, 4, 6, 7. Long run scheduled on day 6.
- ◆ Pace zones anchored to VDOT 40.2 (Daniels intensities) with goal race pace 4:48/km.
- ◆ Long runs capped by recent history: longest run in the last 30 days 14.0 km; weekly long-run growth ≤ 10%.
- ◆ Assembled 32 sessions across 8 weeks; max 2 hard session(s) per week, no back-to-back hard days.
- ◆ Session selection tuned for intermediate runner: one quality session per week, a second when volume and schedule support it.
5K training plan FAQs
How long is this 5K training plan? +
This intermediate 5K plan is built by Kanni's training engine and covers the full block from base building through a race-week taper. Each week schedules the right mix of easy runs, long runs, and — where appropriate for your level — quality sessions.
Is this 5K plan really free? +
Yes. You can follow the entire 5K plan for free right here on the web. Download the Kanni app to sync it to your iPhone and Apple Watch, track your runs against it, and get an AI coach that adapts the plan as you progress.
How many days a week will I run? +
This plan schedules runs on the days that best fit a intermediate runner. You can generate a version with a different number of days a week using the plan builder — pick the schedule that fits your life and Kanni handles the rest.
What if I miss a run or the plan feels too hard? +
Missing the occasional run won't derail you — consistency over weeks matters more than any single session. In the Kanni app, your AI coach can adjust upcoming workouts based on how training is actually going, so the plan stays realistic.
Explore more plans
Train smarter with an AI coach
Sync this plan to your iPhone and Apple Watch. Kanni tracks every run, adapts the plan to your progress, and coaches you to the finish line.