Self Managed Fitness

Intermediate Runner

Intermediate Runner Training Program. Goal time: 25-29 mins for 6km

Week Monday Tuesday Wednesday Thurs Friday Saturday Sunday
1 Steady 40 mins run Interval training.1)10 mins jog warm up2) 5 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 30 mins jog 20 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 40 mins easy run.
2 Steady 40 mins run Interval training.1)10 mins jog warm up2) 5 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 30 mins jog 20 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 40 mins easy run.
3 Steady 45 mins run Interval training.1)10 mins jog warm up2) 6 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 35 mins jog 20 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 40 mins easy run on undulating course.
4 Steady 45 mins run Interval training.1)10 mins jog warm up2)6 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 35 mins jog 25 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 40 mins easy run.
5 Steady 50 mins run Interval training.1)10 mins jog warm up2)7 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 40 mins jog 25 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 40 mins easy run onundulating course.
6 Steady 50 mins run Interval training.1)10 mins jog warm up2)7 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 40 mins jog 25 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 40 mins easy run.
7 Steady 55 mins run Interval training.1)10 mins jog warm up2)8 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 40 mins jog 30 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 40 mins easy run on undulating course.
8 Steady 55 mins run Interval training.1)10 mins jog warm up2)8 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 40 mins jog 30 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 40 mins easy run
9 Steady 60 mins run Interval training.1)10 mins jog warm up2)9 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 40 mins jog 30 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 40 mins easy run on undulating course.
10 Steady 60 mins run Interval training.1)10 mins jog warm up2)9 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 40 mins jog 30 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 40 mins easy run
11 Steady 55 mins run Interval training.1)10 mins jog warm up2)10 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 35 mins jog 25 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 35 mins easy run on undulating course.
12 Steady 50 mins run Interval training.1)10 mins jog warm up2)8 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 35 mins jog 20 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 35 mins easy run
13 Steady 45 mins run Interval training.1)10 mins jog warm up2)6 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog Easy 30 mins jog 15 mins tempo run Rest Cross training: swim, cycle, tennis, golf. 30 mins easy run