5 KM Intermediate Plan - L3
Frequently Asked Questions
Are the training plans in miles or kilometers?
Are the training plans in miles or kilometers?
We have written the training plans in both miles and kms, both of which are included in the PDF file so you can refer to whichever one suits you.
The pace charts are also in miles and km's too.
How will I receive my plan?
How will I receive my plan?
You will receive an email with a link to download your plan straight after purchase.
You can also click a link on the checkout success page.
This will download the PDF file to your computer, tablet or phone.
What format do the training plans come in?
What format do the training plans come in?
The plans are a downloadable PDF file which you can view on any device or print off.
You will be emailed the link to download your plan.
Please note the plan can only be downloaded a maximum of 5 times.
I feel I am in between two training plans, which one should I go for?
I feel I am in between two training plans, which one should I go for?
Each plan gives the number of days of training per week, so we’d advise going for the one which best fits in with your current lifestyle and commitments.
Also consider the number of miles or km's for the first week and peak week and compare that figure to where you are currently.
The best success will come from following a plan that is achievable given your lifestyle and current fitness.
Customer Reviews
I have been following the schedule for 2 weeks now and i love it. i have enough variety in my runs which also keeps me motivated. the day i have to do strength training is also in the schedule which i find very useful.
I used this plan as I wanted to get sub-20 mins, but wasn’t sure if I was ready for the next level. I managed to get a 19:36, taking a minute and a half off of a previous PB.
It is such a great plan, with a really good mix of run types. Very enjoyable and will definitely help you smash your targets!
Good mix of easy, tempo, intervals and long runs. Strength option specific to running looks good too, only finishing first week so will know more after a few weeks.
The plan looks very good, having recently witnessed someone smashing their Marathon PB by using one of Ben’s training plans, I decided to give the 5k a go.
I’ve had a bit of a lay off but am gradually building my base and just waiting a little longer to commence the plan - so I can build my weekly mileage and feel confident with the faster sessions too.
Watch this space.
My wife and I followed this plan and as a result we both got new 5k PBs at Dorney Lake 2 weeks ago. We both took well over 1 minute off our previous times and I was about 10 seconds from sub 20 😁
Obviously you have to be disciplined and consistent, but the workouts were great and the plan easy to follow and adjust as life inevitably got in the way at times.
We did stuck with our own easy paces as I know my HR using the easy paces on the plan chart would be quite high.
Thank you for such a great plan. I'm trying to return to sub 19 for 5k after several years out, this plan is exactly what I needed to give me the focus and belief I can do it. It has the right amount of information to support the plan. Early days, but I hope to be moving to the faster plan later this year.
First time following a training plan and running in any sort of structured way and I love it! The plan is simple to understand and follow plus it takes all the guess-work out of my running. Highly recommended!
First week of my new 5k plan done. Really looking forward to the weeks ahead. My goal pace awaits
Great plan. Recommended
I've only just started this one and I can already tell a difference in my fitness, so stoked for my next race!
Customer Reviews
I have been following the schedule for 2 weeks now and i love it. i have enough variety in my runs which also keeps me motivated. the day i have to do strength training is also in the schedule which i find very useful.
I used this plan as I wanted to get sub-20 mins, but wasn’t sure if I was ready for the next level. I managed to get a 19:36, taking a minute and a half off of a previous PB.
It is such a great plan, with a really good mix of run types. Very enjoyable and will definitely help you smash your targets!
Good mix of easy, tempo, intervals and long runs. Strength option specific to running looks good too, only finishing first week so will know more after a few weeks.
The plan looks very good, having recently witnessed someone smashing their Marathon PB by using one of Ben’s training plans, I decided to give the 5k a go.
I’ve had a bit of a lay off but am gradually building my base and just waiting a little longer to commence the plan - so I can build my weekly mileage and feel confident with the faster sessions too.
Watch this space.
My wife and I followed this plan and as a result we both got new 5k PBs at Dorney Lake 2 weeks ago. We both took well over 1 minute off our previous times and I was about 10 seconds from sub 20 😁
Obviously you have to be disciplined and consistent, but the workouts were great and the plan easy to follow and adjust as life inevitably got in the way at times.
We did stuck with our own easy paces as I know my HR using the easy paces on the plan chart would be quite high.
Thank you for such a great plan. I'm trying to return to sub 19 for 5k after several years out, this plan is exactly what I needed to give me the focus and belief I can do it. It has the right amount of information to support the plan. Early days, but I hope to be moving to the faster plan later this year.
First time following a training plan and running in any sort of structured way and I love it! The plan is simple to understand and follow plus it takes all the guess-work out of my running. Highly recommended!
First week of my new 5k plan done. Really looking forward to the weeks ahead. My goal pace awaits
Great plan. Recommended
I've only just started this one and I can already tell a difference in my fitness, so stoked for my next race!
