Intermediate Running Plan

intermediate Running Program


INTRODUCTION

The following is a workout plan designed to help you train for a 5k and other short distance races. If you haven't run in years, this beginner running program is where you should begin. However, if you've spent some weeks running already and want to improve your 5k running time, this training plan is ideal for you.

This intermediate running program has interval days, cross-training workout days, a long run day, and a rest day. It's a great resource if you want to increase the speed of your 5k while keeping your workout fresh and interesting. Make sure you clear this (and all) new workout programs with your physician. This is especially important if you have not been active in years.

2) Make sure you walk for at least 3 minutes before and after you complete your daily workout.

3) Have fun. Stay optimistic and realize that some days you will feel great and other days you will feel like lead. Stick with this plan and you will be sure to have success.


WEEK ONE

MONDAY: Run: 15 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

TUESDAY: Stretch Workout/Yoga

WEDNESDAY: Run: 15 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

THURSDAY: Rest

FRIDAY: 30-60 Minute Workout

SATURDAY: Run: 30 Minutes, Repetitions: 1 Times

SUNDAY: Rest

WEEK TWO

MONDAY: Run: 18 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

TUESDAY: Stretch Workout/Yoga

WEDNESDAY: Run: 15 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

THURSDAY: Rest

FRIDAY: 30-60 Minute Workout

SATURDAY: Run: 35 Minutes, Repetitions: 1 Times

SUNDAY: Rest

WEEK THREE

MONDAY: Run: 18 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

TUESDAY: Stretch Workout/Yoga

WEDNESDAY: Run: 18 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

THURSDAY: Rest

FRIDAY: 30-60 Minute Workout

SATURDAY: Run: 40 Minutes, Repetitions: 1 Times

SUNDAY: Rest

WEEK FOUR

MONDAY: Run: 20 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

TUESDAY: Stretch Workout/Yoga

WEDNESDAY: Run: 18 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

THURSDAY: Rest

FRIDAY: 30-60 Minute Workout

SATURDAY: Run: 45 Minutes, Repetitions: 1 Times

SUNDAY: Rest

WEEK FIVE

MONDAY: Run: 20 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

TUESDAY: Stretch Workout/Yoga

WEDNESDAY: Run: 20 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

THURSDAY: Rest

FRIDAY: 30-60 Minute Workout

SATURDAY: Run: 50 Minutes, Repetitions: 1 Times

SUNDAY: Rest

WEEK SIX

MONDAY: Run: 25 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

TUESDAY: Stretch Workout/Yoga

WEDNESDAY: Run: 25 Minutes, Walk: 3 Minutes, Repetitions: 3 Times

THURSDAY: Rest

FRIDAY: 30-60 Minute Workout

SATURDAY: Run: 60 Minutes, Repetitions: 1 Times

SUNDAY: Rest

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