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Photo of  Gylnara Demergi team Crossfit Shakhty

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intermediate level

Break Through 5K

Training Program

Better form. Smarter training. Stronger finish.

You’ve built the base—now it’s time to sharpen your form, boost your speed, and finally run the 5K you know you're capable of.

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Intermediate level specifically assumes a certain level of running experience and skill. This intermediate level program was developed for runners who have already demonstrated their skill with 5K results in the 23:40 - 29:14 time frame.
4 week training program

Your Fastest 5K Starts Here

Still stuck chasing the same 5K time? It’s not about running harder—it’s about running better.

This 4-week program from an Olympic coach helps you break through plateaus with smarter form, strength-focused training, and technique the pros use to stay fast and injury-free.

Train smarter. Run faster. Finally hit that PR.

  • Olympic-Level Coaching – Built by a world-class coach to give you a smarter, more strategic edge.
  • Structured 4-Week Plan – No guesswork. Just clear, progressive training designed to fit your busy schedule.
  • Speed & Strength Workouts – Improve your speed, build race-day power, and break through performance plateaus.
  • Injury Prevention Built In – Stay healthy and consistent with movement pattern designed to protect your joints.
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Prepare to elevate your running game to new heights! By fully committing to this program, focusing on technique work and honing your precision in speed workouts, you are paving the way for an extraordinary transformation. With your sights set on achieving remarkable improvements in the 19:12 - 23:40 time frame, embrace this journey wholeheartedly and watch yourself soar beyond your wildest dreams!
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This program does not expire. Comeback to review and practice at your convenience!

Included in this training program

What really sets this program apart are the lessons and instructions that are provided along with the actual training and precisely calculated speed work outs. 
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4 Week Training Program

You will be introduced to the 'golden rules' of training programming and how to easily modify the standard to adjust the training program if and when you  need to.

+ Downloadable Intermediate level 5K training program PDF.

Concept Videos

Get ready to dive into the science of running in a way that's super easy to understand! Short and easy to follow videos break down the physics and biomechanics, making it clear where, why and how you can make the biggest improvements.

"How-To" + Drill Videos

The instructional videos are here to help you get ready for running on any surface for your chosen distance! You can watch and repeat them at home, in the gym, or even while you're on the go. Enjoy your journey to becoming a better runner!

Frequently Asked Questions

What is the main difference between the 5K program levels?

The main difference between the Beginner, Intermediate, and Advanced level programs is all about how fast you can run, which is basically the starting point for each level.

I consider myself an Intermediate level runner but my times don't match your program?

Choose the Level that matches your current running speed. Our programs are designed with your existing running ability in mind, based on your speed. This way, you'll be on a much better journey to enhancing your skills and improving your time.

I got the Intermediate Program and progressed quickly, now I need Advanced program speed workouts. Do I have to buy the Advanced Level program?

Hey, first off - congrats! That’s awesome news! And no worries, you don’t have to get the Advanced Level program. You can actually grab a custom program that’s perfectly tailored to your current results instead. It’s just $10 per month, and it’ll hook you up with individual speed workouts based on how you’re improving. Click here to check it out.

What is the difference between this program and the custom training program?

Great question! This program is basically a complete educational course that’s packed with video lessons, demos, instructions, concept videos, tips on how to whip up your own training program, a training program template, and the actual training program itself. The custom training program lays out a specific plan for up to 4 months of training, tailored to your current results, with a race as a goal at the end of it all.

How long do I have access to this course for?

How does lifetime access sound? Once you enroll, you will have unlimited access to this course for as long as you like and it can be viewed on any and all devices you own.

Is this a one-time purchase?

Yes! You can conveniently secure this course with a single one-time payment.

When does this course start and finish?

The course starts whenever you start it. Align it with your next race and access it when you need to. It is a completely self-paced experience. Your access to this course will not expire. You may come back to review the materials any time at your convenience.

CUSTOMERS SAY

Fixed my overstriding in week one. No shin pain, smoother stride. Total game-changer.

Slade R.
I shaved over a minute off my 5K time—just by fixing my form. Mind blown!

Sophia I.
I always got knee pain towards the end of the run - not any more! And I feel lighter on my feet! 

Nick D.
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I’ve been stuck at the same 5K time for over a year. This program fixed my form and helped me run smoother and stronger. Huge confidence boost!
bettina h.
This program breaks it all down so simply. I’ve been running for years and still learned something new every week.
jaden B.
The technique drills were a game-changer. I didn’t realize how much energy I was wasting until I started moving correctly.
Mike S.
I’ve tried a ton of plans, but this one finally felt like it was made for me. It’s challenging but clear—and I actually looked forward to the speed sessions.
victoria t.

Program developed
by Dr. Nicholas Romanov

Olympic Coach, Scientist, Bestselling Author
About
As a former elite level athlete himself, Dr. Romanov possesses a deep understanding of the challenges that athletes encounter during their training and preparation for events and races. Driven by his passion for excellence, he undertook the formidable task of defending a Ph.D. on the topic of increasing the reliability of elite athletes' performance at the stage of immediate pre-competition preparation. When it comes to knowing what’s at stake and how to achieve peak preparation, there is no one better equipped than him.