Intermediate MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Mile Plan Speed Play Run Tempo Run

Easy Run Easy Run
Week Rest or XT 30 min @ LI Easy Run 10 min @ LI
Rest or XT 30 min @ LI
10 min @ MI 45 min @ LI
For runners who can 1 w/ 8 x 20 sec 30 min @ LI
@ HI 10 min @ LI
currently run comfortably
for 40 minutes, four or five Speed Play Run Tempo Run
Week Rest or XT Easy Run Rest or XT Easy Run Easy Run
times per week. 30 min @ LI 10 min @ LI
35 min @ LI 45 min @ LI
w/ 8 x 30 sec 35 min @ LI 14 min @ MI
2 @ HI 10 min @ LI
HI: High intensity
(difficult pace)
Speed Play Run Easy Run Tempo Run
MI: Moderate intensity Week 35 min @ LI 10 min @ LI Easy Run Easy Run
(challenging pace) Rest or XT 35 min @ LI Rest or XT 35 min @ LI 45 min @ LI
3 w/ 10 x 30 sec 18 min @ MI
LI: Low intensity @ HI 10 min @ LI
(easy pace)
XT: Cross-training Speed Play Run Tempo Run Practice Mile
Week Rest or XT 30 min @ LI
Easy Run 10 min @ LI Rest or XT 10 min @ LI Easy Run
4 w/ 8 x 30 sec 30 min @ LI 14 min @ MI 1 Mile Time Trial 45 min @ LI
@ HI 10 min @ LI 10 min @ LI

Interval Run Interval Run

1 mile @ LI 1 mile @ LI Easy Run Fast Finish Run
Week Rest or XT Easy Run Rest or XT 35 min @ LI
8 x (300m @ HI 4 x (800m @ HI 35 min @ LI
35 min @ LI
5 + 400m @ LI) + 400m @ LI) 10 min @ MI
1 mile @ LI 1 mile @ LI

Interval Run Interval Run

Week Rest or XT 1 mile @ LI Easy Run 1 mile @ LI
Rest or XT Easy Run Fast Finish Run
8 x (400m @ HI 35 min @ LI 4 x (1000m @ HI 40 min @ LI
6 + 400m @ LI) + 400m @ LI) 35 min @ LI
10 min @ MI
1 mile @ LI 1 mile @ LI

Interval Run Interval Run

1 mile @ LI Easy Run Fast Finish Run
Week 1 mile @ LI
Rest or XT 8 x (500m @ HI 35 min @ LI 4 x (1200m @ HI Rest or XT Easy Run 40 min @ LI
7 + 400m @ LI) + 400m @ LI) 35 min @ LI 10 min @ MI
1 mile @ L 1 mile @ LI
Interval Run
1 mile @ LI Fast Finish Run
Week Rest or XT 8 x (300m @ HI Easy Run 30:00 @ LI + Rest or XT 1-MILE RACE
8 + 400m @ LI) 35 min @ LI 10:00 @ MI
1 mile @ LI

WOMEN’S RUNNING