Intermediate Running Programme

If you’re comfortable running but looking to improve your times, still to a schedule to improve your running, or maybe getting back into running after some time away, our Intermediate Training Programme is just what you need.  

Week No.1	Getting started (1)
Day	Training	Training notes
Mon	25 mins easy jog	Week 1 focuses on kick-starting the body back into a regular routine of training
Tues	Rest
Wed	Warm-up, brisk 20 minutes and cool-down
Thurs	Rest
Fri	Steady 25 minutes
Sat	Rest
Sun	Jog 35 mins	Take it easy for your first long run

 

Week No.2	Getting started (2)
Day	Training	Training notes
Mon	20 minutes easy	Recovery following Sunday’s session
Tues	Rest
Wed	Warm-up then 2 x 8 minutes fast  pace; take as much recovery time between the two efforts as you wish  Rest	First quality training session
Thurs	Steady 30 mins	Try and take today very easy after yesterday’s hard run
Fri	Rest
Sat	Jog 35-40 mins
Sun	Rest

 

	Week No.3	Building (1)
	Day	Training	Training notes
	Mon	Rest
	Tues	Warm-up then 2 x 8 minutes fast pace; take as much recovery time between the two efforts as you wish	Repeat the session from week 2 -this time it should feel more controlled
	Wed	Very easy 20 minutes jog	Purely recovery
Thurs		Rest
Fri		Steady 30 minutes
Sat		Rest
Sun		Target 45 minutes continuous running	Easy pace throughout

 

Week No.4	Building (2)
Day	Training notes
Mon	25-30 minutes easy Off-road if possible to give your legs a break
Tues	Warm-up, 25 minutes fast paced  time-trial, cool-down
Wed	Rest
Thurs	Steady 30 minutes
Fri	Rest
Sat	45-50 minutes comfortable
Sun	Rest

 

Week No.5	Building (3)
Day	Training	Training notes
Mon	Rest
Tues	Steady 40 minutes
Wed	Warm-up, 4-6 x 3 minutes fast  with 3 minute recoveries, cool-down
Thurs	Rest
Fri	Steady 40 minutes
Sat	Rest
Sun	Aim for as close to 60 minutes  as you can	Jogging all the way

 

	Week No.6	Consolidation
	Day	Training	Training notes
	Mon	Rest	Note: 5 sessions this week
	Tues	Very easy 20 minutes jog
	Wed	Rest
Thurs		Warm-up then 2 x 8 minutes fast pace with 4 minute recoveries
Fri		Steady 35 minutes
Sat		Super slow 10-15 minutes
Sun		Warm-up, 30 minutes ‘mini race’ cool-down	Good stretch afterwards

 

Week No.7	First peak training week
Day	Training notes
Mon	Easy 25 minute recovery jog
Tues	Steady 35 minutes
Wed	Warm-up, 6 x 3 minutes fast with  2 ½ minute recoveries, cool-down	Shorter recoveries this week
Thurs	Rest
Fri	Steady 40 minutes
Sat	Rest
Sun	Minimum 60 minutes  comfortable

 

Week No.8	Recovery week
Day	Training	Training notes
Mon	Rest	No fast paced training this week
Tues	Steady 30-35 minutes
Wed	Rest
Thurs	Steady 45 minutes
Fri	Easy 30 minutes
Sat	Rest
Sun	45 minutes easy jog

 

	Week No.9	Building phase 2
	Day	Training	Training notes
	Mon	Steady 40 minutes
	Tues	Rest
Wed		Warm-up then 3 x 8 minutes fast pace with 3 minute recoveries	More running and shorter recoveries this week
Thurs		Rest
Fri		Brisk 35 minutes
Sat		Rest
Sun		60 minutes + off-road run, putting in a few bursts on the hills

 

Week No.10
Day	Training notes
Mon	Easy recovery jog, 30 minutes
Tues	Rest
Wed	Warm-up, 6 x 3 minutes fast with 2 minute recoveries    cool-down	Recoveries shortened this week
Thurs	Rest
Fri	Steady 45 minutes
Sat	Rest
Sun	Long run, 60 minutes + with  brisk 15 minutes in the middle

 

Week No.11
Day	Training	Training notes
Mon	Rest
Tues	Comfortable 45 minutes Warm-
Wed	up, 6 hard 2-3 minute  efforts up a hill with jog back down recoveries then   cool-down
Thurs	Rest
Fri	Steady 45 minutes
Sat	Easy 25 minute jog
Sun	Easy jog close to 75 minutes	Keep the pace easy throughout

 

	Week No.12
	Day	Training	Training notes
	Mon	Comfortable 35 minutes
Tues		Rest
Wed		Time-trial. 40 minutes ‘mini race’ with good warm-up and cool-down	Finish with leg stretches
Thurs		Rest or optional 25 minute easy jog
Fri		Steady 45 minutes
Sat		Rest
Sun		Repeat last Sunday’s 75 minute run, aiming for a slightly faster pace

 

Week No.13
Day	Training	Training notes
Mon	Rest
Tues	Steady 45 minutes
Wed	Rest
Thurs	Warm-up, 8 hard 2-3 minute  efforts up a hill with jog back down recoveries, cool-down	Repeat session from week 11 but with two extra efforts
Fri	Rest
Sat	Easy 25 minute jog
Sun	75 minutes off-road run, putting  in a few bursts on the hills

 

Week No.14	Peak week
Day	Training	Training notes
Mon	Easy 25 minute jog
Tues	Warm-up then 4 x 8 minutes fast  pace with 3 minute recoveries
Wed	Rest
Thurs	Steady 45 minutes
Fri	Warm-up then hard 30 minutes  fast paced run then cool-down Rest
Sat	80 minutes comfortable run
Sun		Aim for even pace all the way

 

Week No.15	Taper week
Day	Training	Training notes
Mon	Rest
Tues	Steady 40 minutes
Wed	Rest
Thurs	Comfortable 45 minutes
Fri	Rest
Sat	Super slow 15 minutes
Sun	45 minutes comfortable with 2 x  5 minutes brisk in the middle	Avoid the temptation to do more

 

Week No.16	Taper week and RACE!
Day	Training	Training notes
Mon	Rest
Tues	Comfortable 30 minutes with 5 x  30 second bursts at 75% effort	Keeping your speed sharp
Wed	Rest
Thurs	30 minutes easy jog
Fri	Rest
Sat	10 mins very easy jog in race kit	Super slow
Sun	10k race! + easy warm-up and  cool-down	The big one! Enjoy your event!

 

Disclaimer

The Event and organiser to which it is linked, cannot accept any responsibility for death, injuries or loss caused by any information contained within this Guide. All information is provided in good faith. You should consult your doctor before embarking on any program of physical activity. By using the information in this Guide you agree to indemnify, defend, and hold all the parties referred to above, harmless from and against any claims, actions, demands or other proceedings brought against us by a third party, to the extent that such claim, suit, action or other proceeding brought against us and the other parties referred to above, is based on or arises in connection with your use of this Guide, any breach by you of these terms and conditions or a claim that your use of this Guide infringes any intellectual property rights of any third party or is libellous or defamatory, or otherwise results in injury or damage to any third party.