Running Plan: Intermediate Training Plan
For the Intermediate Plan, you should be able to consistently run 15 miles a week before starting this program. If you are not able to do that yet, then your plan should be to run 4-5 days a week 2-3 miles at a time.
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
|---|---|---|---|---|---|---|---|
| WEEK ONE (5/3-5/9) | OFF | 3 miles | 4-5 hills | 4 miles | off | 3 miles | 6 miles |
| WEEK TWO (5/10-5/16) | OFF | 4 miles | 4 X 400s | 3 miles | off | 3 miles | 5 miles |
| WEEK THREE (5/17-5/23) | OFF | 4 miles | 3-4 long hills | 3 miles | off | 4 miles | 6 miles |
| WEEK FOUR (5/24-5/30) | OFF | 4 miles | 4 X 800s | 3 miles | off | 4 miles | 5 miles |
| WEEK FIVE (5/31- 6/6) | OFF | 4 miles | 3-4 long hills | 3 miles | off | 4 miles | 6 miles |
| WEEK SIX (6/7-6/13) | OFF | 4 miles | 4 X 400s | 3 miles | off | 4 miles | 5 miles |
| WEEK SEVEN (6/14-6/20) | OFF | 4 miles | 5 X 800s | 3 miles | off | 4 miles | 5 miles |
| WEEK EIGHT (6/21-6/27) | OFF | 4 miles fartlek | 3 miles | off | off | Race Day! |
Notes:
- You should be able to consistently run 15 miles a week before starting this program. If you are not able to do that yet, then your plan should be to run 4-5 days a week 2-3 miles at a time. Do that over the next 8 weeks and you will be able to race the 4 miler. Don't jump into this intermediate plan if you're not ready. You could risk injury.
- Hills: Find a hill with a moderate climb that takes you about a minute to run up. Make sure you run a 10 minute warmup first. Then run the hill the prescribed number of times. At the end of your repeats, cool down with a 10 minute jog. Long hills are hills that take you about 90 seconds to run up.
- 400s and 800s: These workouts will increase your speed. If you have access to a track, one time around is 400 meters. Two times is 800 meters. So, 4 X 400s look like this: Run a 10 minute warmup, then run one time around the track at a fast pace, but not an all out sprint (or you won't make it through the workout and you could injure yourself) then jog 2 minutes and repeat again... continue for the prescribed number of repeats. Don't have access to a track? 400 meters is 1/4 mile and 800 meters is 1/2 mile. This could be done on a pre- measured stretch of road or trail. Don't overthink this... it's just to get you moving a bit faster than you're used to.
- All the other runs should be run EASY- that means you could hold a conversation at any time.