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Intermediate Training Plan(www.runningyogi.com) |
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Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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1 |
40min Run |
Rest |
45min Run |
Cross-Train |
Rest |
5mile |
Rest |
|
2 |
40min Run |
Rest |
45min Run |
Cross-Train |
Rest |
6mile |
Rest |
|
3 |
40min Run |
Rest |
45min Run |
Cross-Train |
Rest |
7mile |
Rest |
|
4 |
40min Run |
Rest |
45min Run |
Cross-Train |
Rest |
8mile |
Rest |
|
5 |
50min Run |
Rest |
45min Run |
Cross-Train |
Rest |
9mile |
Rest |
|
6 |
50min Run |
Rest |
45min Run |
Cross-Train |
Rest |
10mile |
Rest |
|
7 |
50min Run |
Rest |
45min Run |
Cross-Train |
Rest |
12mile |
Rest |
|
8 |
50min Run |
Rest |
5x400 |
Cross-Train |
Rest |
8mile |
Rest |
|
9 |
50min Run |
Rest |
45min Run |
Cross-Train |
Rest |
14mile |
Rest |
|
10 |
50min Run |
Rest |
45min Run |
Cross-Train |
Rest |
9mile |
Rest |
|
11 |
50min Run |
Rest |
45min Run |
Cross-Train |
Rest |
16mile |
Rest |
|
12 |
50min Run |
Rest |
5x800 |
Cross-Train |
Rest |
10mile |
Rest |
|
13 |
50min Run |
Rest |
45min Run |
Cross-Train |
Rest |
18mile |
Rest |
|
14 |
50min Run |
Rest |
45min Run |
Cross-Train |
Rest |
9mile |
Rest |
|
15 |
50min Run |
Rest |
45min Run |
Cross-Train |
Rest |
20mile |
Rest |
|
16 |
50min Run |
Rest |
7x400 |
Cross-Train |
Rest |
10mile |
Rest |
|
17 |
60min Run |
Rest |
45min Run |
Rest |
Rest |
22mile |
Rest |
|
18 |
60min Run |
Rest |
45min Run |
Cross-Train |
Rest |
9mile |
Rest |
|
19 |
60min Run |
Rest |
45min Run |
Cross-Train |
Rest |
10mile |
Rest |
|
20 |
30min Run |
Rest |
30min run |
Rest |
Rest |
25mile |
Rest |
|
21 |
60min Run |
Rest |
30min run |
Cross-Train |
Rest |
10mile |
Rest |
|
22 |
60min Run |
Rest |
7x800 |
Cross-Train |
Rest |
9mile |
Rest |
|
23 |
30min Run |
Rest |
30min run |
Rest |
Rest |
28mile |
Rest |
|
24 |
30min Run |
Rest |
30min run |
Cross-Train |
Rest |
10mile |
Rest |
|
25 |
30min Run |
Rest |
30min run |
Cross-Train |
Rest |
11mile |
Rest |
|
26 |
30min Run |
Rest |
30min run |
5x200 |
Rest |
Race Weekend |
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