5k Training Plan for intermediate runners

The training plan below is designed for a runner that has had some prior training with tempo runs and interval runs. 
In order to be able to complete this schedule you must have a strong endurance/long distance base, if you are coming back to running I would strongly suggest to start with out Beginners Training plan and if you are an experienced runner see our Advanced Training plan.
This training plan will challenge you physically and mentally and it will require a lot of personal motivation, running with a 
friend or a team mate will help you get through this plan.  If you can successfully finish this training schedule your results will be
for you to enjoy endlessly. Enjoy!
Please share your success via our Facebook page or via #Laveen5k or @Laveen5k, images shared will be displayed on Laveen5k.com
 Key:
TP=Training Pace is your regular comfortable running pace when you are not in race setting.
TR= Tempo Run is when you run a certain distance at your desired race pace.
XX%= Percentage Effort; The percentage will indicate how much effort you should run at.
Interval Run: 400 meter run with a 400 meter rest
Rest day: Is important to maintain a strong upper body when you  are trying to improve your speed.  In order to maintain a strong
upper body you must do push-ups, curl-ups, sit-ups and other exercises that will strength your chest, arms, and stomach.
Week 1 Week 2
Monday Monday
Rest Rest
Tuesday Tuesday
3 mile run 70% 3 mile run at 70%
Wednesday Wednesday
1mile warm-up, 2 mile TR, 1 mile cool down 1mile warm-up, 2 mile TR, 1 mile cool down
Thursday Thursday
4 mile TP 4 mile TP
Friday Friday
Interval Run: 1 mile warm up, 3×400 with 300 meter rest Interval Run: 1 mile warm up, 3×400 with 300 meter rest
Saturday Saturday
Rest Rest
Sunday Sunday
3 mile run at TP 3 mile run at TP
Week 3 Week 4
Monday Monday
Rest Rest
Tuesday Tuesday
3 mile run at 70% 3.5 mile run at 70%
Wednesday Wednesday
1 mile warm-up, 4 fartleks (20-30 sec. ea.), 1 mile cool down 1 mile warm-up, 4 mile TR, 1 mile cool down
Thursday Thursday
4 mile TP 4.5 mile TP
Friday Friday
Interval Run: 1 mile warm up, 4×400 with 300 meter rest Interval Run: 1 mile warm up, 4×400 with 300 meter rest
Saturday Saturday
Rest Rest
Sunday Sunday
4 mile run at TP 4 mile run at TP
Week 5 Week 6
Monday Monday
Rest Rest
Tuesday Tuesday
4 mile run at 80% 5 mile run at 70%
Wednesday Wednesday
1 mile warm-up, 6 fartleks (45-60 sec. ea.), 1 mile cool down 1 mile warm-up, 3 mile TR, 1 mile cool down
Thursday Thursday
5 mile TP 4.5 mile TP
Friday Friday
Interval Run: 1 mile warm up, 5×400 with 300 meter rest Interval Run: 1 mile warm up, 3×400, 400 meter rest, 2×800 with 800 meter rest
Saturday Saturday
Rest Rest
Sunday Sunday
4 mile run at TP 4 mile run at TP
Week 7 Week 8
Monday Monday
Rest Rest
Tuesday Tuesday
5 mile run at 90% 4 mile at 80%
Wednesday Wednesday
1 mile warm-up, 8 fartleks (60-120 sec. ea.), 1 mile cool down 1 mile warm-up, 3 mile TR, 1 mile cool down
Thursday Thursday
4 mile TP Interval Run: 1 mile warm up, 6×400, 1×800, 1 mile cool down
Friday Friday
Interval Run: 1 mile warm up, 5×400 with 300 meter rest 5 mile TP
Saturday Saturday
Rest Rest
Sunday Sunday
4 mile run at TP Race day