5K Intermediate Level Plan

5K Intermediate Level Plan

$0.00
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5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
  • 5K Intermediate Level Plan
5K Intermediate Level Plan

5K Intermediate Level Plan

  • 12-Week 5K Intermediate Level Plan (PDF, Printable)

  • Structured Phases

  • Weekly Coach’s Notes

  • Target Workouts

  • Warm-up, Cool-down & Running Drills (RD)

  • Precise Pace Chart (km/mi)

  • Load Indicators (Low / Medium / High)

  • Glossary of Training Terms

  • Bonus Resources
About this plan

This 12-week Intermediate 5k Plan, designed by Olympian Ilya Tyapkin, is the perfect bridge between casual running and performance racing. It introduces structured intervals and balanced progression to help you build a bigger aerobic engine and a faster finishing kick, all while ensuring you stay injury-free through strategic recovery.
Details / Who is this for?

This plan is designed for intermediate runners who:

  • Have already conquered the 5k distance and want to level up.
  • Are ready to introduce structured intervals and speed work.
  • Want an Olympian-designed approach to improve their endurance and race-day strength.

The program focuses on Safe Progression, ensuring that speed is added incrementally to avoid burnout while maximizing your performance gains.

Duration: 12 Weeks.

Level: Intermediate.
$0.00

Frequently asked questions
How is this different from a free plan I find on Google?

Free plans are built for the average runner. This plan is built around your goal time. Every pace, every workout, every recovery day is calibrated to break 40 minutes — not just finish a 10K. It was designed by someone who ran an Olympic final. The gap shows up in the details.
How do I receive the plan?

Immediately after purchase, you'll receive an email with a download link. The plan is a PDF — you can print it or use it on any device.
Is this a one-time payment?

Yes. You pay once. No subscription, no hidden charges. You own it forever.
What do I need to follow this plan?

A GPS watch or running app to track pace, and the ability to run 4–5 days per week. No gym or equipment required.

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