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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

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