Intermediate Running Plan
This guide is aimed at the occasional runner (once every 2-weeks) or an individual who exercises on a weekly basis with a moderate level of fitness
Due to the new social distancing measures, working from home and the Governments guidelines for limited outdoor activity ONCE a day, you may be considering running more regularly. How do you plan to increase your mileage and frequency of running without increasing your risk of getting injured?
The plan assumes that occasionally run and regularly participate in one or more of the following 1-4x a week:
HIIT workouts
Strength Training
Team Sports
Cross-Fit
Spinning
The plan also assumes that within these sessions you are conditioned to multiple forms and scenarios of impact related exercises.
The plan will consist of:
Progressive running routines
Impact Exercises
Home Based Body Weight or Free Weight Strength Ex’s
The plan will not consist of HITT based fitness/core/upper body workouts which can be added on top
The goal is to progressively increase the running frequency and distance over 6-weeks. The end goal are three timed or distanced runs:
1km
20min run - how far can you run?
40min run - how far can you run?
Week 1 - 2
Run1: 4mins run 1min walk//repeat x5
Run2: 2mins faster run. 1mins off//repeat x5
1x Cardio: Walk/Cycle: 30mins (non-impact)
2x Strength sessions - Isotonic Routines
Strength 1
Strength 2
Week 3-4
Run1: 5mins run 1min walk//repeat x5 (you should be able to hold a conversation whilst running)
Run2: 3mins faster run. 1mins off//repeat x4 (you should not be able to hold a conversation and struggle to finish the time)
1x Cardio: Walk/Cycle: 30mins
2x Eccentric Strength Sessions (must be 48hrs+ apart)
2x Strength: Eccentric Routines (These exercises should be performed as slowly as possible)
Strength - Eccentric 1
Strength - Eccentric 2
Week 5-6
Run1: 8mins run 1min walk//repeat x4
Run2: 2mins faster run. 1mins off//repeat x5 (you should not be able to hold a conversation and struggle to finish the time)
Impact Session x1 per week
Cardio: Walk/Cycle: 30mins x2
Isometric (long) Strength Session x1 per week
Impact Session
Isometric - Long Holds
Week 7 - Testing Week!
Over the last 5-weeks you have worked hard on different aspects of strength, different running loads and intensities. Now it is time to see how far you have come!
Timed 20min Run - How far can you run?
72hrs off
Timed 1km run
48hrs off
Timed 40min run - How far can you run?
If you enjoyed the plan please feel free to update me on your distances and times!