Runner's Edge 5K – Intermediate

About the plan

A 12-week plan based on the Runner's Edge methodology for intermediate runners who want to improve their 5K time with moderate-to-high volume and higher training frequency. This program raises the complexity compared to Level 1, with 5-6 sessions per week, long runs of up to 1:40 and threshold runs that reach 48 minutes. The build phase introduces mixed sessions that combine different intensity zones in the same workout — a powerful stimulus for building the ability to sustain a strong pace under accumulated fatigue.