INTERMEDIATE

Looking to burn some shoe rubber on the pavement? Welcome speed wizard.

TERMINOLOGY

LET'S GET STARTED!

There is some running lingo that can sometimes leave people unsure of how hard they should be trying. "Jogging" for one person might mean "running until I pass out" for another person. The following are some basic guidelines to help you find the right intensity as you accomplish your running goals!

Jogging: 

This type of running is what you do with your friend. You are still running, but can have a light conversation with them. If you can't even say a word or two, you are pushing too hard.

Running:

This pace is a little quicker than jogging. You should be able to squeak out a few words here or there or laugh if your friend tells you a joke. Maybe you have to focus if you encounter a hill and need to push hard. This effort should be slightly harder than just jogging.

Active Rest:

The goal here is to get some activity in that isn't running specific. Your favorite sport, a hike, playing tag with the kids or grand kids. This is suppose to help you be active without burning yourself out for the next day's run. It also feels great as a celebration. Train hard one day, then the next day you can be active and enjoy the benefits of the hard training you're doing!

Tempo Runs:

The goal of this run is to be "comfortably uncomfortable". Make sense? Probably not. This pace is a tad slower than your goal 5k pace. If you want to run a 22 minute 5k (7 minutes/mile) then you would do this run between 7:15 and 8:00 minutes per mile. You shouldn't be able to talk too much. A word here or there, but not a morning gossip session.

Hill Runs:

This can be done a couple ways. Either you find a hill you like (about a quarter mile long) or you choose a running course that includes several hills. Either way, you'll run hard up the hill and then easy on the flats (or downhill back to the start of your hill and then repeat). The goal here is to work on your strength so make sure you hit the hill hard and the other parts easy to recover for the next hill.

Fartlek:

This is a Swedish word for "speed play". The goal here is to have reps of time spent running fast and then slower. A classic example would be to run 3 minutes "hard" and then 2 minutes "easy" and repeat that a certain number of times. Now this isn't a sprint, but its a quicker pace, one you wouldn't be able to sustain for a long time all at once, so we challenge your body by doing it in few minute increments. 



Week 1

Week 1 

I AM CAPABLE OF GREAT THINGS!


DAY 1


WARM UP:

5-10 minutes jogging + Stretch Routine


WORKOUT: 

20-25 minutes of jogging OR running


COOL DOWN: 

5 minute cool-down jog


DAY 2


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

Fartlek: [3 minutes running + 2 minutes jogging] X 5

(See "Terminology" tab to read about Fartlek)


COOL DOWN: 

5 minute cool-down jog


DAY 3

ACTIVE REST


DAY 4


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

Tempo Runs: 15-18 minutes

(See "Terminology" tab to read about Tempo Runs)


COOL DOWN: 

5 minute cool-down jog


DAY 5

ACTIVE REST


DAY 6


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

25-30 minutes jogging


COOL DOWN: 

5 minute cool-down jog


DAY 7

REST



Week 2

Week 2

Consistency is Key



DAY 8


WARM UP:

5-10 minutes jogging + Stretch Routine


WORKOUT: 

Hill Run: 25 minute Hill Run OR 6 Reps of your favorite 1/4 mile hill

(See "Terminology" tab to read about Hill Runs)


COOL DOWN: 

5 minute cool-down jog


DAY 9


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

25 minutes jogging


COOL DOWN: 

5 minute cool-down jog


DAY 10

ACTIVE REST


DAY 11


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

Tempo Run: 18-22 minutes


COOL DOWN: 

5 minute cool-down jog


DAY12

ACTIVE REST


DAY 13


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

30-35 minutes jogging


COOL DOWN: 

5 minute cool-down jog


DAY 14

REST



Week 3

Week 3 

Am I willing to be better than I ever have been?


DAY 15


WARM UP:

5-10 minutes jogging + Stretch Routine


WORKOUT: 

4 minute jogging + 2 minute walking. Repeat 5 times


COOL DOWN: 

5 minute cool-down jog


DAY 16


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

90 seconds jogging + 1 minute walking. Repeat 8 times


COOL DOWN: 

5 minute cool-down jog


DAY 17

ACTIVE REST


DAY 18


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

90 seconds jogging + 1 minute walking. Repeat 8 times


COOL DOWN: 

5 minute cool-down jog


DAY 19

ACTIVE REST


DAY 20


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

90 seconds jogging + 1 minute walking. Repeat 8 times


COOL DOWN: 

5 minute cool-down jog


DAY 21

REST



Week 4

Week 4

Celebrate great work and perseverance!


DAY 22


WARM UP:

5-10 minutes jogging + Stretch Routine


WORKOUT: 

8 minute jogging + 3 minute walking. Repeat 3 times


COOL DOWN: 

5 minute cool-down jog


DAY 23


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

90 seconds jogging + 1 minute walking. Repeat 8 times


COOL DOWN: 

5 minute cool-down jog


DAY 24

ACTIVE REST


DAY 25


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

90 seconds jogging + 1 minute walking. Repeat 8 times


COOL DOWN: 

5 minute cool-down jog


DAY 26

ACTIVE REST


DAY 27


WARM UP: 

5-10 minutes jogging + Stretch Routine


WORKOUT: 

90 seconds jogging + 1 minute walking. Repeat 8 times


COOL DOWN: 

5 minute cool-down jog


DAY 28

REST








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