4 Week Accelerated Moderate Effort 5K Training Plan

This is a 4 week accelerated moderate training effort 5K competitive program that uses one workout per day/five days per week with two rest days per week. This  4 Week Moderate Effort 5K training plan is designed for intermediate runners with some competitive running experience. This program includes moderate to high intensity workouts, weekly long training runs and moderate intensity strength training. The 4 week program begins with a long run base of 6 miles.

Accelerated training programs are designed for those time when you don’t have enough training time before your race for a more conventional training approach. This accelerated training program concentrates on goal pace running, moderate to high intensity running and quality training sessions with fewer easy or recovery run workouts. There is also greater use of rest days to assist with recovery.

While accelerated programs are not the ideal training scenario, these programs will help you reach your training goal in a shorter period of time. When engaging in an accelerated program you should always pay close attention to any signs of over training such as elevated resting heart rate, chronic fatigue, frequent illness, mental burnout, muscle weakness or muscle pain. If you would prefer a standard, non-accelerated plan we have an 8 week moderate level training plan as well as a 10 week moderate level 5K training plan.



5K 4 Week Accelerated Moderate Effort