Intermediate Schedule

This programme is based for those of you who have already been running regularly. You may have already run a 5k race and are looking to extend your race distance, or may have already run a 10k in the past, but would like to better your previous time. It is assumed that you can already run for around 45 minutes comfortably, without having to take walk breaks, and have been doing so regularly before the commencement of this training plan.

The basis of the programme is to build strength to complete the distance come race day, as well as incorporating elements of speed.

There are three runs a week, plus one cross training (X‐T) day. If you are used to, or want to start, running more days in the week then either swap the cross training day for a 30 minute easy run, or keep the cross training and add a 30 minute easy run on one of the other free days. However, do not add any additional runs in Race Week (Week Eight).

Tuesday:
These interval runs will improve your V02 Max and running economy at slower speeds. It is very important to warm up adequately. After the warm, add in four to six accelerations in pace (strides). Do these gradually for about forty to fifty metres until you hit around top speed/effort – hold this for around twenty metres, then slow down to a jog. Take thirty seconds recovery (though walk about to keep warm) and repeat.

Thursday:
These continuous runs at race pace will improve your anaerobic threshold and make you comfortable at running race pace. Each run should be at the pace you can run 10k. It should feel comfortably hard, but not all out – round about 8/10.

Sunday:
These long runs will improve your overall aerobic endurance. A good guide to whether you are running at the right pace is whether you can hold a conversation whilst running – if you can, then that is the right pace. If your answers are short and clipped, then you are running a bit too fast.
When more experienced and comfortable with these runs (in particular the length of them) you can speed up for the last five or ten minutes.

We hope you enjoy the training and good luck come race day.

RR Running Clinic is a running specific service provided by RR Personal Training, to help prepare runners to meet the demands of their event, no matter how short, or long. Services include bespoke running training plans; running personal training sessions; nutrition plans.