Intermediate Base Plan

This plan is for runners who have completed the beginner plan or run on a fairly regular basis of at least 3 miles three or four times per week. Strides are short fast runs for about 15-20 seconds with about 30-60 second rests between. Please contact us if you have any questions.

 

WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
130 min EZ
6 Strides
10 min EZ
3 x 1 mile Moderate w/1 min rests
10 min EZ
30-40 min EZ
6 Strides
10 min EZ
6 x 1k Moderate w/1 min rests
10 min EZ
Rest
or
Repeat Monday
40 min EZRest
230 min EZ
6 Strides
10 min EZ
3 x 1 mile Moderate w/1 min rests
10 min EZ
30-40 min EZ
6 Strides
10 min EZ
6 x 1k Moderate w/1 min rests
10 min EZ
Rest
or
Repeat Monday
40 min EZRest
330 min EZ
6 Strides
10 min EZ
2 miles Moderate w/2 min rest +
1 mile Moderate
10 min EZ
30-40 min EZ
6 Strides
10 min EZ
2 x 1 mile Moderate(TP) w/1 min rest
2 x 1k Moderate w/1 min rest
10 min EZ
Rest
or
Repeat Monday
40-50 min EZRest
430 min EZ
6 Strides
10 min EZ
2 miles Moderate w/2 min rest +
1 mile Moderate
10 min EZ
30-40 min EZ
6 Strides
10 min EZ
2 x 1 mile Moderate(TP) w/1 min rest
2 x 1k Moderate w/1 min rest
10 min EZ
Rest
or
Repeat Monday
40-50 min EZRest
530 min EZ
6 Strides
10 min EZ
6 Strides
5 x 3 min Hard w/2 min jog
10 min EZ
35-45 min EZ
6 Strides
10 min EZ
20 min Moderate
10 min EZ
Rest
or
Repeat Monday
50-60 min EZRest
630 min EZ
6 Strides
10 min EZ
6 Strides
5 x 3 min Hard w/2 min jog
10 min EZ
35-45 min EZ
6 Strides
10 min EZ
20 min Moderate
10 min EZ
Rest
or
Repeat Monday
50-60 min EZRest
730 min EZ
8 Strides
10 min EZ
4 Strides
2 x (5 min Mod/Hard + 4 min jog +
3 min Mod/Hard + 2 min jog)
10 min EZ
45 min EZ
6 Strides
10 min EZ
6 Strides
2 x 2 miles Moderate w/2 min rest
10 min EZ
Rest
or
Repeat Monday
60 min EZ
4 Strides
Rest
830 min EZ
8 Strides
10 min EZ
4 Strides
2 x (5 min Mod/Hard + 4 min jog +
3 min Mod/Hard + 2 min jog)
10 min EZ
45 min EZ
6 Strides
10 min EZ
6 Strides
2 x 2 miles Moderate w/2 min rest
10 min EZ
Rest
or
Repeat Monday
60 min EZ
4 Strides
Rest

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