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pdf download - 12 Week Intermediate 5K Training Plan created by RRCA Level I Certified Running Coach Jen Labesky @jenlarun. Due to this training plan being a pdf download, there are NO refunds, so please email any questions to before purchasing. This plan is free to TEAM GritChicks TEAMmates. For TEAM info or to join our non-competitive community of female athletes of all experience levels, click here.

This plan includes 4 days of running + 2 optional (but recommended) strength training days per week. (Recommended strength training areas are included to comlement this running training plan, but no specific strength training workouts are included.)


This is a basic effort-based training plan designed to get you across the finish line feeling good! If you feel like you’re ready to upgrade into a more customized plan tailored to your exact situation, paces, PR goal, race terrain-specific training, etc. I encourage you to consider our monthly Custom Training Plans or one-on-one Private Coaching options here.


This training plan is for runners who have run multiple 5K's and are looking to finish strong in their next one! (If you are not currently running at least 3 miles at one time comfortably, take a look at our Beginner 5K training plan to see if that suits you.)


Link to download will be emailed after purchase. Check your spam folder if you don't see it!


By purchasing this training plan, you assert that you have been cleared by a medical professional to partake in strenous physical activity.

12 Week Intermediate 5K Training Plan (tap for info)

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