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:
Warm Up & Cool Down: Always start and end with a 5-10 minute walk or jog.
Nutrition: Focus on a balanced diet with proper hydration.
Strength Training: Incorporate strength exercises twice a week.
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..