The Intermediate 5K Run Program is a step up in mileage and intensity from the Beginner 5K Run Program and geared towards runners who have completed a 5K and want to improve their time.

The first three weeks are building weeks, including three run days and 2 cross training days each. Starting in week 4, training volume steps up to four running days, including speed workouts and higher mileage.

The Intermediate 5K Run Program is best suited for those who have been running at least 3-4 times per week for 40-45 minutes. If you are running less, it may be a better strategy to start with the Beginner 5K Run Program and build your way up.

In addition to the daily training schedule, this program contains weekly inspirational messages from the best-selling author and Runner's World columnist John "the Penguin" Bingham. His words will help you stay motivated during training.