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"&amp;lt;p&amp;gt;If you&amp;amp;#39;ve signed up for a &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-train-for-and-run-a-5k-race-2911614&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;5K race&amp;lt;/a&amp;gt; that&amp;amp;#39;s six weeks away and you haven&amp;amp;#39;t been specifically training for it, you still have time to run a brag-worthy race time. This six-week training program (see below) is designed for intermediate runners who are currently running at least 15 miles a week. (If you&amp;amp;#39;re a beginner runner who wants to run a 5K that&amp;amp;#39;s six weeks away, use this &amp;lt;a href=&amp;quot;https://www.verywell.com/six-week-5k-training-schedule-2910850&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;6-Week Beginner 5K Training Schedule&amp;lt;/a&amp;gt;. If you&amp;amp;#39;re an advanced runner, use this &amp;lt;a href=&amp;quot;https://www.verywell.com/4-week-advanced-5k-schedule-2910847&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;3&amp;quot;&amp;gt;6-Week Advanced 5K Training Schedule&amp;lt;/a&amp;gt;.)&amp;lt;br/&amp;gt;&amp;lt;br/&amp;gt;If you&amp;amp;#39;re an intermediate runner and you have more time to train, try this &amp;lt;a href=&amp;quot;https://www.verywell.com/5k-intermediate-run-training-2911620&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;4&amp;quot;&amp;gt;8-Week Intermediate 5K schedule&amp;lt;/a&amp;gt;. If you only have a month to train, try this &amp;lt;a href=&amp;quot;https://www.verywell.com/4-week-intermediate-5k-schedule-2910846&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;5&amp;quot;&amp;gt;4-Week Intermediate 5K Schedule&amp;lt;/a&amp;gt;.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Training Notes: &amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Tempo Runs (TR): &amp;lt;/strong&amp;gt; Tempo runs help you develop your &amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-a-tempo-run-2911659&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;6&amp;quot;&amp;gt; anaerobic threshold&amp;lt;/a&amp;gt;, which is critical for fast 5K racing. Start your run with 10 minutes easy running, then continue with 15-20 minutes running about 10 seconds per mile slower than your 10K race pace, and finish with 10 minutes cooling down. If you&amp;amp;#39;re not sure what your 10K race pace is, run at a pace that feels &amp;amp;#34;comfortably hard.&amp;amp;#34;&amp;lt;br/&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Hill repeats (HR): &amp;lt;/strong&amp;gt; For your &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-run-hill-repeats-2911890&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;7&amp;quot;&amp;gt;hill repeats&amp;lt;/a&amp;gt;, pick a hill about 200 to 400 meters long that isn&amp;amp;#39;t too steep. Try to run up at your 5K race effort. Recover down the hill at an easy pace.&amp;lt;br/&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;5K Interval Workouts: &amp;lt;/strong&amp;gt; Run your intervals workouts at your &amp;lt;a href=&amp;quot;https://www.verywell.com/how-long-will-it-take-me-run-a-5k-2911114&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;8&amp;quot;&amp;gt;5K race pace&amp;lt;/a&amp;gt;, with a two-minute easy-paced recovery in between each interval. You should start and finish your 5K interval workouts with one mile of easy running to warm up and cool down.&amp;lt;br/&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Long Runs (LR): &amp;lt;/strong&amp;gt; You&amp;amp;#39;re not training for a long distance event, but long runs will help you develop your stamina, which is important in 5K racing. You should do your long runs at a comfortable, conversational pace. You should be able breathe easily and talk in complete sentences. Your &amp;lt;strong&amp;gt;easy pace runs&amp;lt;/strong&amp;gt; (EP) should also be done at this effort.&amp;lt;br/&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Rest Days: &amp;lt;/strong&amp;gt; On rest days, you can take the day off or do some easy &amp;lt;a href=&amp;quot;https://www.verywell.com/cross-training-for-runners-2911952&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;9&amp;quot;&amp;gt;cross-training&amp;lt;/a&amp;gt; (CT), such as biking, swimming, elliptical trainer, strength training, or another activity you enjoy.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;6 Week Intermediate 5K Schedule&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Week 1: &amp;lt;/strong&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 1&amp;lt;/strong&amp;gt;: 40 min CT or Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 2&amp;lt;/strong&amp;gt;: 25 min TR &amp;amp;#43; 2 hill repeats&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 3&amp;lt;/strong&amp;gt;: 30 min CT or Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 4&amp;lt;/strong&amp;gt;: [4 min &amp;amp;#64; 5K effort &amp;amp;#43; 2 min EP] x 3&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 5&amp;lt;/strong&amp;gt;: Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 6&amp;lt;/strong&amp;gt;: 5 miles LR&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 7&amp;lt;/strong&amp;gt;: 3 miles EP&amp;lt;br/&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Week 2: &amp;lt;/strong&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 1&amp;lt;/strong&amp;gt;: 40 min CT or Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 2&amp;lt;/strong&amp;gt;: 30 min TR &amp;amp;#43; 3 hill repeats&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 3&amp;lt;/strong&amp;gt;: 30 min CT or Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 4&amp;lt;/strong&amp;gt;: [4 min &amp;amp;#64; 5K effort &amp;amp;#43; 2 min EP] x 4&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 5&amp;lt;/strong&amp;gt;: Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 6&amp;lt;/strong&amp;gt;: 7 miles LR&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 7&amp;lt;/strong&amp;gt;: 3 miles EP&amp;lt;br/&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Week 3: &amp;lt;/strong&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 1&amp;lt;/strong&amp;gt;: 40 min CT or Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 2&amp;lt;/strong&amp;gt;: 25 min TR &amp;amp;#43; 3 hill repeats&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 3&amp;lt;/strong&amp;gt;: 30 min CT or Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 4&amp;lt;/strong&amp;gt;: [4 min &amp;amp;#64; 5K effort &amp;amp;#43; 2 min EP] x 3&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 5&amp;lt;/strong&amp;gt;: Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 6&amp;lt;/strong&amp;gt;: 6 miles LR&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 7&amp;lt;/strong&amp;gt;: 3 miles EP&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Week 4: &amp;lt;/strong&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 1&amp;lt;/strong&amp;gt;: 40 min CT or Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 2&amp;lt;/strong&amp;gt;: 25 min TR &amp;amp;#43; 4 hill repeats&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 3&amp;lt;/strong&amp;gt;: 30 min CT or Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 4&amp;lt;/strong&amp;gt;: [4 min &amp;amp;#64; 5K effort &amp;amp;#43; 2 min EP] x 4&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 5&amp;lt;/strong&amp;gt;: Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 6&amp;lt;/strong&amp;gt;: 7 miles LR&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 7&amp;lt;/strong&amp;gt;: 3 miles EP&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Week 5: &amp;lt;/strong&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 1&amp;lt;/strong&amp;gt;: 40 min CT or Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 2&amp;lt;/strong&amp;gt;: 25 min TR &amp;amp;#43; 4 hill repeats&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 3&amp;lt;/strong&amp;gt;: 30 min CT or Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 4&amp;lt;/strong&amp;gt;: [4 min &amp;amp;#64; 5K effort &amp;amp;#43; 2 min EP] x 3&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 5&amp;lt;/strong&amp;gt;: Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 6&amp;lt;/strong&amp;gt;: 6 miles LR&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 7&amp;lt;/strong&amp;gt;: 3 miles EP&amp;lt;br/&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Week 6: &amp;lt;/strong&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 1&amp;lt;/strong&amp;gt;: 30 min CT&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 2&amp;lt;/strong&amp;gt;: Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 3&amp;lt;/strong&amp;gt;: 20 min TR&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 4&amp;lt;/strong&amp;gt;: Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 5&amp;lt;/strong&amp;gt;: 3 miles EP&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 6&amp;lt;/strong&amp;gt;: Rest&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;Day 7&amp;lt;/strong&amp;gt;: 5K Race!&amp;lt;br/&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;strong&amp;gt;More About 5K Racing and Training:&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/mental-tricks-for-running-races-2910921&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;10&amp;quot;&amp;gt;Mental Tips for Racing&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/how-long-will-it-take-me-run-a-5k-2911114&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;11&amp;quot;&amp;gt;How to Estimate Your 5K Race Time&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/how-experienced-runners-can-run-a-faster-5k-2910861&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;12&amp;quot;&amp;gt;How Experienced Runners Can Run a Faster 5K&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-finish-strong-in-running-races-2910928&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;13&amp;quot;&amp;gt;Tips for a Stronger Race Finish&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/common-racing-mistakes-to-avoid-2911630&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;14&amp;quot;&amp;gt;Common Racing Mistakes&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
<https://www.verywell.com/6-week-intermediate-5k-schedule-2910855>