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Training Programs
A three week intermediate running program for running 5 to 15 kilometer races
Difficulty Level: Intermediate
This is a general intermediate training program for runnning races up to 15 kilometers. The program is designed to be repeated over and over. When the 3 weeks are up, just "run through" the program again.
Remember that training programs give you the general guidelines - feel free to modify and accommodate to your own needs and preferences. Don't be afraid to take some time off if the training makes you feel very tired.
For all the faster sessions, warm up with 10 - 15 min easy running/walking.
You have my permission to copy, print and distribute this program as much as you wish, as long as you don't remove the URL at the bottom of the program.
This training program will also print nicely onto one page!
| Day | Session | Type |
|---|---|---|
| 1 | 25 min Easy run | Easy |
| 2 | Cross-training (swimming, biking, gym or short easy jog, alt. day off) | Recovery |
| 3 | 30 min Easy run | Easy |
| 4 | 35 min walking | Easy |
| 5 | Cross-training (swimming, biking, gym or short easy jog, alt. day off) | Recovery |
| 6 | 25 min Easy run | Easy |
| 7 | 20 min walking | Easy |
| 8 | Fartlek. Run quick for 30 - 45 seconds, walk for 1 minute - repeat 6-8 times. | Medium |
| 9 | Cross-training (swimming, biking, gym or short easy jog, alt. day off) | Recovery |
| 10 | 30 min Easy run | Easy |
| 11 | 40 min walking | Easy |
| 12 | Fartlek. Run quick for 30 - 45 seconds, walk for 1 minute - repeat 8-10 times. | Medium |
| 13 | Cross-training (swimming, biking, gym or short easy jog, alt. day off) | Recovery |
| 14 | 40 min Easy run | Easy |
| 15 | 50 min walking | Easy |
| 16 | Cross-training (swimming, biking, gym or short easy jog, alt. day off) | Recovery |
| 17 | Fartlek. 1 min hard + 2 min walk - repeat 6-8 times | Hard |
| 18 | 20 min Easy run | Easy |
| 19 | Tempo Run. 15 min at a steady, faster than usual pace. | Hard |
| 20 | Cross-training (swimming, biking, gym or short easy jog, alt. day off) | Recovery |
| 21 | 35 min Easy | Easy |
Designed by Robert Renman 2005 - http://run.dolphinstreet.com
