Intermediate Training Schedule

Printable version | Beginner Training Schedule

Welcome to your 9-week training session, and get ready to set a personal record! This program is designed for those of you who run, even if it's just a few days a week, and you want to reach that next level. If you can run about 45 minutes comfortably and are looking to increase your speed and distance, this is the right program for you! Speed workouts are an important part of this training program and are necessary to keep challenging yourself to reach new heights!

Saturday March 8, 2008 kicks off your training. Each following Saturday has recommended speed workouts to follow. The speed workouts gradually increase in time and distance. It is best to do this type of workout 'out-and-back.' This means that you start your first repeat heading out, walk/jog for recovery, and then start the next repeat where you finished your last, heading back to where you started. With each repeat, try to get further and further out, and always try to make it back to where you started. This is a great way to push yourself when you're alone and also a great way for groups of different abilities to stay together. Do these on a quiet, flat road or dirt path, and be sure to include a 15-20 minute warm-up and 10 minute cool-down run—before and after!—your workouts.

We also have Tuesday workouts calendared for you. These are optional and can be done on other days of the week if necessary. Recovery on the hill repeats is just the time it takes you to walk/jog back down, no longer. Remember to do your warm-up and cool-down runs before and after your hill repeats. The tempo runs have the warm-up and cool-down runs built into the workout.

Make sure you recover thoroughly during your recovery breaks so you can complete the workouts, and don't forget to stretch and drink lots of water each day. Feel free to adjust the program to fit into your life. If you change the days around, be sure to have an easy day after a workout day or long run.

Good luck and Happy Trails!

March
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
						1
2	3	4	5	6	7	8 Getting Started 30 min easy
9 45 min easy	10 REST	11 Hill Workout: 6 x 1 min hills	12 REST, cross-train, or easy run	13 30 min easy	14 REST	15 Workout: 2 x 3 min with 90 sec recovery 4 x 2 min with 1 min recovery
16 50 min easy	17 REST	18 Tempo Run: 10 min easy 15 min moderate 10 min easy	19 REST, cross-train, or easy run	20 35 min easy	21 REST	22 Workout: 6 x 4 min with 2 min recovery
23 60 min easy	24 REST	25 Hill Workout: 7 x 1 min hills	26 REST, cross-train, or easy run	27 40 min easy	28 REST	29 Workout: 2 x 1 mile with 3 min between
30 60 min easy	31 REST

April
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
		1 Tempo Run: 10 min easy 15 min moderate 10 min easy	2 REST, cross-train, or easy run	3 45 min easy	4 REST	5 Workout: 2 x 3 min with 90 sec recovery, 4 x 2 min with 1 min recovery 6 x 1 min with 30 sec recovery
6 70 min easy	7 REST	8 Hill Workout: 8 x 1 min hills	9 REST, cross-train, or easy run	10 45 min easy	11 REST	12 Workout: 2 x 10 min with 4 min recovery
13 80 min easy	14 REST	15 Tempo Run: 10 min easy 20 min moderate 10 min easy	16 REST, cross-train, or easy run	17 50 min easy	18 REST	19 Workout: 4 x 6 min with 3 min recovery
20 90 min easy	21 REST	22 Hill Workout: 6 x 90 sec hills	23 REST, cross-train, or easy run	24 60 min easy	25 REST	26 Workout: 3 x 1 mile with 4 min between
27 90 min easy	28 REST	29 Tempo Run: 10 min easy 15 min moderate 10 min easy	30 REST, cross-train, or easy run

May
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
				1 60 min easy	2 REST	3 Workout: 10 x 1 min with 1 min recovery
4 60 min easy	5 REST	6 Tempo Run: 10 min easy 10 min moderate 10 min easy	7 REST, cross-train, or easy run	8 30 min easy	9 Light Walk or Jog 30 min maximum	10 REST
11 MOTHER'S DAY TITLE 9K!!	12	13	14	15	16	17
18	19	20	21	22	23	24
25	26	27	28	29	30	31

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