If you’ve had some running experience and feel like you’re ready to take your training up a notch, this program is for you.

It’s time to start getting in some regular speed and strength training in and we’ll have you bumping up your mileage too.

Note: As part of the program, each Monday will consist of strength work except for week 16 (a rest day). Each Wednesday will consist of a cross training session except for week 16 (a rest day) and each Friday will be a rest day except for week 16 when you will do an easy 3K.

The intermediate program can be downloaded below as either a PDF document or a Word document.

Intermediate program as a PDF
Intermediate program as a Word document

PROGRAM KEY

WARM UP & COOL DOWN - Warm up with easy running for 10 to 15 minutes, plus dynamic range of motion stretches and five x 60 to 80-metre run throughs. To improve technique, add running drills such as butt kicks, high knees and side strides. Cool down with easy running for 10 minutes. Then stretch!

REST DAYS - Ideally, on rest days you should not exercise at all. But it’s okay to cross-train with no-impact activity like stretching, yoga or swimming.

EASY - Run at a comfortable pace or cross-train with a sustained aerobic effort on a bicycle or an elliptical trainer.

HILLS - Run the mileage for the day on a hilly course.

HILL REPEATS - Starting with a three to four kilometre tempo run (5-10 seconds p/K slower than 10K pace) followed by five to six hill repeats run at a strong pace (not sprinting) with an easy jog back down. Jog easy for a few minutes in between the tempo run and hill repeats.

FARTLEK - The Swedish term ‘speed play’ means to change your pace regularly throughout your run. The pace of the surges can be 5 or 10K race pace.

TEMPO - Run steady and strong slightly slower than your 10K race pace.

LONG RUN - Easy to medium effort or 50-70 per cent of maximum heart-rate.

HMP (HMP) - Half marathon goal pace.