14-Week Intermediate Program

Intro:

This program is intended for those who have a bit of running experience, possibly have done some 5K races (maybe a half marathon) and want to put in a solid half marathon time. With the flexibility of an optional running day, more experienced runners should aim to run the full 4 days and one cross training day.

The program consists of 3 key runs + an optional run and one highly recommended day of cross training. Cross training can be anything from spin to swimming – any athletic activity other than running. Cross training will help prevent injuries and make you a much stronger runner overall. So that is 3 runs + 1 optional run + 1 cross training day.The weekly workouts can technically be done in any order, but one should try to have at least one rest day (or cross training day) between running workouts.

 

Key to Workouts:

 

Warmups should be around 10 minutes at a leisurely pace, in order to get your body ready for the main workout. Light stretching following the warmups is advised.

Cooldowns should similarly be around 10 minutes, just to get your body back to ‘normal’ (non-exercising) mode.

Fast is just you going at a near-maximum speed you think you can hold for that distance (it can become a guessing game, but that in itself is great practice for race day).

Easy/E-Pace is a comfortable pace in which you can easily hold a conversation with a fellow running buddy. If you ever need to, don’t hesitate to walk.

T-Pace, also known as tempo pace is at an intensity of “comfortably hard”. If you are running with someone, it should be difficult to carry on a steady conversation. You definitely should be panting and feeling a nice burn at the end.

 

 

Week

Key Run #1

Key Run #2

Key Run #3

Optional #4

14

3 miles @ E-Pace

1 mile @ E-Pace

1 mile  @ T-Pace

1 mile @ E-Pace

3 miles @ E-Pace

 

13

3 miles @ E-Pace

1 mile @ E-Pace

1 mile  @ T-Pace

1 mile @ E-Pace

4 miles @ E-Pace

 

12

3 miles @ E-Pace

1 mile @ E-Pace

2 miles  @ T-Pace

1 mile @ E-Pace

4 miles @ E-Pace

3 miles @ E-Pace

11

3 mile @ E-Pace

1 mile @ E-Pace

3 mile  @ T-Pace

3 miles @ E-Pace

3 mile @ E-Pace

10

4 mile @ E-Pace

1 mile @ E-Pace

1 mile  @ T-Pace

1 mile @ E-Pace

5 miles @ E-Pace

3 miles @ E-Pace

9

Warmup

3 X (.5 mile fast, .5 mile easy)

Cooldown

1 mile @ E-Pace

3 miles  @ T-Pace

6 miles @ E-Pace

3 miles @ E-Pace

8

Warmup

3x (1 mile fast, .5 mile easy)

Cooldown

1 mile @ E-Pace

2 miles  @ T-Pace

1 mile @ E-Pace

7 miles @ E-Pace

4 miles  @ E-Pace

7

Warmup

4-5x (.5 mile fast, .5 mile easy)

Cooldown

1 mile @ E-Pace

4 miles  @ T-Pace

6 miles @ E-Pace

3 miles @ E-Pace

6

Warmup

3x (.5 mile fast, .25 mile easy)

Cooldown

1 mile @ E-Pace

3 miles  @ T-Pace

1 mile @ E-Pace

7 miles @ E-Pace

4 miles @ E-Pace

5

Warmup

4x (.75 mile fast, .25 mile easy)

Cooldown

5 miles @ T-Pace

8 miles @ E-Pace

3 miles @ E-Pace

4

Warmup

5x (.75 mile fast, .25 mile easy)

Cooldown

1 mile @ E-Pace

4 miles  @ T-Pace

1 mile easy

10 miles @ E-Pace

3 miles @ E-Pace

3

Warmup

5-6x (.5 mile fast, .5 mile easy)

Cooldown

2 miles @ E-Pace

2 miles  @ T-Pace

2 miles @ E-Pace

8 miles @ E-Pace

4 mile @ E-Pace

2

Warmup

4x (1 mile fast, .25 mile easy)

Cooldown

1 mile @ E-Pace

3 miles  @ T-Pace

1 mile @ E-Pace

11 miles @ E-Pace

3 miles @ E-Pace

1

Warmup

6x (.25 mile fast, .25 mile easy)

Cooldown

1 mile @ E-Pace

1 mile  @ T-Pace

1 mile @ E-Pace

6 miles @ E-Pace

 

RACE

3-4 miles light jog with some strides

Optional light 3 miler

RACE!