Already running 5 km and want to take your pace to the next level?
The 5K Intermediate Training Plan (12 weeks) is designed for runners who already complete 5 km comfortably and want to improve speed, rhythm control and overall performance — without unnecessary complexity and with real, measurable progress.
What’s included:
→ A complete 12-week training plan, designed to increase speed, improve pacing and strengthen
your 5K foundation.
→ Specific speed sessions, controlled pace runs and progressive workouts, carefully structured to help you improve your 5K time.
→ Strength, core and mobility training focused on performance, essential for reducing injury risk and improving running economy.
→ A detailed glossary explaining all the training concepts used throughout the plan.
→ Interactive PDF for immediate download, with a clear and intuitive weekly structure.
→ Optional upgrade (+€5.99) for TrainingPeaks integration (sync with your GPS watch, automatic reminders and full progress tracking).
Why you’ll love this plan:
This plan was created for runners who already feel comfortable with 5 km and want to go beyond “just finishing” — running faster, stronger and with more control.
It’s simple, efficient and structured to fit your routine, helping you improve your 5K time with strategy and consistency.
Access & delivery:
Right after purchase, you’ll automatically receive the PDF in your email.
If you choose the TrainingPeaks upgrade, you’ll also receive your import code for instant app integration.
100% digital product — start training today.
Who this plan is for:
→ Runners who already complete 5 km and want to improve pace, speed and control.
→ Those looking for structure, progression and a real performance challenge.
→ Not suitable for complete beginners — choose the 5K Beginner Plan instead.
Important notes:
→ This plan is self-guided and does not include personalised coaching.
→ Includes suggestions for adapting sessions during weeks with less availability.
→ As a digital product, refunds are not available (see refund policy).
→ Personal use only — must not be shared, transferred or redistributed.
5K Intermediate Training Plan – 16 Week Running Ebook
1. Who is this plan for?
This plan is designed for runners who can already run 5 km comfortably and want to improve their pace, technique and finish time.
2. Do I need to already run to start this plan?
Yes. You should be able to run 5 km continuously and have some regular training experience before starting.
3. What’s included in the ebook?
A 12-week guide with interval sessions, controlled pace runs, progressive long efforts, and strength/core/mobility training specifically designed for runners, plus a simple and practical glossary.
4. How do I receive the plan?
After purchase, you’ll automatically receive the PDF ebook in your email.
If you choose the TrainingPeaks option (+€5.99), the plan will also be uploaded directly to the app.
5. What is TrainingPeaks?
TrainingPeaks is a training platform that sends reminders, syncs with your GPS watch and allows you to track your progress in real time and in a structured way.
6. Does the plan include personalised coaching?
No. This is a self-guided digital plan that you can adapt to your routine.
For individual coaching, 1-to-1 services are available separately.
7. I have limited free time — can I still follow this plan?
Yes. The plan includes adaptation suggestions for weeks when you have less availability.
8. I’ve never done strength/core training — will I manage?
Yes. The sessions are simple, progressive and clearly explained, even for those who are new to strength training.
9. What if I stop training or get sick?
You can restart the plan whenever you're ready. Just return to the week that best suits your current fitness level.
10. Can I request a refund?
As this is a digital product, the store’s refund policy applies.
Please check our terms before purchasing.11. Can I share the plan with someone else?
No. The ebook is for personal use only and cannot be shared, transferred or resold.
Each plan is valid for the original buyer only.