12 Week Intermediate Run Program
Week Monday Tuesday Wednesday Thursday
3 miles 3 miles
1 Rest/Lift Rest/Lift
easy pace easy pace
3 miles 4 miles
2 Rest/Lift Rest/Lift
easy pace easy pace
3 miles 4 miles
3 Rest/Lift Rest/Lift
easy pace easy pace
4 miles 4 miles
4 Rest/Lift Rest/Lift
easy pace easy pace
Intervals: 1 mile warm-
4 miles up jog, 4x400m @ mile
5 Rest/Lift 5 miles easy pace
easy pace pace, 4x100m @ 90%
sprint, 1 mile cooldown
Tempo: 5 min
Intervals: 1 mile warm- warm-up jog, 5x 2
5 miles
6 up jog, 3x800m @ 5k Rest/Lift min hard + 2 min
easy pace
pace, 1 mile cooldown recovery, 5 min
cool-down
Tempo: 5 min
Intervals: 1 mile warm-
warm-up jog, 10
4 miles up jog, 5x400m @ mile
7 Rest/Lift min @ tempo pace
easy pace pace, 5x100m @ 90%
(hard) 5 min cool-
sprint, 1 mile cooldown
down
Tempo: 5 min
Intervals: 1 mile warm- warm-up jog, 6x 2
5 miles
8 up jog, 3x1km @ 5k Rest/Lift min hard + 2 min
easy pace
pace, 1 mile cooldown recovery, 5 min
cool-down
Tempo: 5 min
Intervals: 1 mile warm-
warm-up jog, 12
4 miles up jog, 6x400m @ mile
9 Rest/Lift min @ tempo pace
easy pace pace, 6x100m @ 90%
(hard) 5 min cool-
sprint, 1 mile cooldown
down
Tempo: 5 min
Intervals: 1 mile warm- warm-up jog, 8x 2
5 miles
10 up jog, 4x1km @ 5k Rest/Lift min hard + 2 min
easy pace
pace, 1 mile cooldown recovery, 5 min
cool-down
Tempo: 5 min
Intervals: 1 mile warm-
warm-up jog, 15
4 miles up jog, 6x400m @ mile
11 Rest/Lift
easy pace pace, 6x100m @ 90%
sprint, 1 mile cooldown
Intervals: 1 mile warm-
warm-up jog, 15
4 miles up jog, 6x400m @ mile
11 Rest/Lift min @ tempo pace
easy pace pace, 6x100m @ 90%
(hard) 5 min cool-
sprint, 1 mile cooldown
down
Tempo: 5 min
Intervals: 1 mile warm- warm-up jog, 10x 2
5 miles
12 up jog, 6x1km @ 5k Rest/Lift min hard + 2 min
easy pace
pace, 1 mile cooldown recovery, 5 min
cool-down
ate Run Program
Friday Saturday Sunday Total Approximate Mileage:
4 miles Full Rest
Rest/Lift 10
easy pace Day
5 miles Full Rest
Rest/Lift 12
easy pace Day
6 miles Full Rest
Rest/Lift 13
easy pace Day
Deload: 3
Full Rest
Rest/Lift miles easy 15
Day
pace
6 miles Full Rest
Rest/Lift 14
easy pace Day
6 miles Full Rest
Rest/Lift 18.5
easy pace Day
8 miles Full Rest
Rest/Lift 18
easy pace Day
Deload: 3
Full Rest
Rest/Lift miles easy 16
Day
pace
8 miles Full Rest
Rest/Lift 18.5
easy pace Day
8 miles Full Rest
Rest/Lift 22 PEAK WEEK
easy pace Day
10 miles Full Rest
Rest/Lift 21
easy pace Day
10 miles Full Rest
Rest/Lift 21
easy pace Day
Deload: 3
Full Rest
Rest/Lift miles easy 19
Day
pace