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.
Read the training methodology and evidence notes behind Kanni's published schedules. These plans provide general training information and are not medical advice.
5K training plan FAQs
How long is this 5K training plan? +
This intermediate 5K plan lasts 8 weeks and schedules 4 runs per week. It progresses from base building through a race-week taper.
Is this 5K plan really free? +
Yes. You can follow the entire 5K plan for free right here on the web. Download Kanni to work with an in-app plan, track your runs, and ask an AI coach questions using the training context available in your account.
How many days a week will I run? +
This plan schedules 4 running days each week. The published schedule cannot be changed, so choose another experience level if 4 days does not fit your routine. The Kanni app can build a separate plan around your availability.
How much will I run in this 5K plan? +
The schedule begins at about 35 km (22 miles) in week one and reaches about 43 km (27 miles) in its highest-volume week. The longest scheduled run is about 14 km (9 miles).
Who should choose the intermediate 5K plan? +
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. If that does not describe your current training, compare the other 5K levels before starting.
What if I miss a run or the plan feels too hard? +
Do not try to make up a missed run by stacking hard sessions. Resume only when the next scheduled effort feels appropriate. Persistent pain, illness, or unusual fatigue is a reason to stop and seek advice from a qualified health professional; this general plan is not medical guidance.
Explore more plans
Train smarter with an AI coach
Sync this plan to your iPhone and Apple Watch. Kanni tracks every run, provides plan context and post-run coaching as you work toward the finish line.