I designed this training plan for two friends who just completed my Learn to Run: 6 Weeks to 6 Miles plan (which I also designed for them!). During those first 6 weeks they caught the running bug, so now we’re taking things a step further.
This 3-month plan was developed with the following goals in mind:
- Continue running 4 times per week, but very slowly start to increase weekly mileage
- Build total-body strength and help prevent injuries by incorporating cross-training and core workouts
- Build a strong running baseline so they can start a marathon training plan afterwards, if they choose
3-Month Intermediate Running Training Plan
CT = Cross-Training. Swimming, hiking, biking, walking, etc…just not running.
Abs = Abdominal Workout. Pick an ab workout from this website, or do 3 sets of the following circuit: 15 full sit-ups holding a dumbbell at your chest, 20 Russian twists with a weight, a 1-minute plank, and a 30-second side plank on each side.
ST = Strength Training. Do your favorite at-home routine, go to a strength training class at your local gym or yoga studio, or pick any total-body workout from this website. Occasionally switch up your routine to prevent your body from plateauing once it adapts to a workout. Always end with 5-10 minutes of stretching.
Interval Runs: Start off with an easy/moderate pace (you should be able to breathe deeply and have a conversation). For the middle mile in the run, sprint at your max speed for 20 seconds, then walk or jog for 20 seconds to get your heart rate back down. Keep alternating until you complete that mile, then go back to an easy or moderate running pace for the rest of your run.
Easy Runs: Do not push the pace. Make sure you can breathe deeply and hold a conversation.
Distance Runs: Do not push the pace. Make sure you can breathe deeply and hold a conversation.
Rules of the Road:
- For every run, walk briskly for 3-5 minutes to warm up and walk again for 5 minutes to cool down. (This does not count towards the total run time or distance)
- Always stretch and/or foam roll your quads, calves, hamstrings, hip flexors, glutes and IT bands after a run
- Don’t forget to drink water! If you had a particularly sweaty workout or if you were active for over 90 minutes, drink an electrolyte drink or coconut water in addition to water. (Avoid drinks with added sugars. Natural sugars – like those found in coconut water or electrolyte drinks made with real fruit – are fine)
As always, consult your physician before starting a new exercise program.