Intermediate Training Plan for Running

Week 1-4: Building Speed and Endurance

Day 1: 30-minute easy run
Day 2: Cross-training (cycling, swimming)
Day 3: 30-minute tempo run (comfortably hard pace)
Day 4: Rest or light activity
Day 5: 40-minute easy run
Day 6: Cross-training
Day 7: Long run (45-60 minutes at a comfortable pace)

Week 5-8: Introducing Intervals and Hills

Day 1: 35-minute easy run
Day 2: Hill repeats (5x 1-minute uphill, jog back down)
Day 3: 35-minute tempo run
Day 4: Rest or cross-training
Day 5: 45-minute easy run
Day 6: Cross-training
Day 7: Long run (60-75 minutes)

Week 9-12: Combining Speed and Distance

Day 1: 40-minute easy run
Day 2: Interval training (5x 400m at 5K pace, 200m rest)
Day 3: 40-minute tempo run
Day 4: Rest or cross-training
Day 5: 50-minute easy run
Day 6: Cross-training
Day 7: Long run (75-90 minutes)

Tips:

  1. Warm Up & Cool Down: Always start and end with a 5-10 minute walk or jog.

  2. Nutrition: Focus on a balanced diet with proper hydration.

  3. Strength Training: Incorporate strength exercises twice a week.

  4. Listen to Your Body: Adjust training intensity based on recovery and performance.

Additional Resources:

  • Apps: Consider using running apps like Strava or MyFitnessPal for tracking progress.

  • Gear: Ensure proper running shoes and gear suited to your running conditions.

  • Community: Engage with running communities for motivation and support..

By following this intermediate plan, runners can enhance their speed, endurance, and overall performance, setting the stage for advanced training and racing goals.