Running a race is more than just a physical challenge: for an intermediate runner, it's an opportunity to hone skills, improve personal bests and enjoy the process. With this program, you'll not only improve your physical ability, but you'll experience the satisfaction of watching your workouts transform you into a faster, more enduring runner.

This plan is designed to take your speed and endurance to new heights, with sessions that combine intense intervals, tempo runs and endurance workouts that will strengthen your aerobic capacity. Sessions focus on increasing pace without sacrificing technique, perfecting each step so you can tackle any race with confidence.

Throughout this program, you will face varied workouts that will test your physical and mental capacity. From challenging intervals to longer runs, each day will push you a little further, helping you push your limits. You'll arrive on race day confident that you're not only ready to compete, but to enjoy every moment and reach new personal goals.

This program is flexible and adapts to your level of experience. Whether you are preparing for a race in 4 weeks or 8 weeks, it will guide you through each phase of your training, allowing you to progress at your own pace. Each session is designed to maximize your performance and ensure you reach your best on race day.

To get the most out of this plan, we recommend committing to it for at least 4 weeks. This way, each workout will strengthen your endurance, increase your speed and keep you motivated while you enjoy the progress.

Congratulations on deciding to challenge yourself even more and take your running to the next level!

intermediate training plan

This progressive training program is designed to help you improve your endurance gradually and safely. Ideal for those who are just starting out in running or want to strengthen their endurance. Follow this weekly plan to increase your aerobic capacity while staying motivated and without overtaxing your body. Download the full 12-week plan and start your transformation.

plan description

1st Training Week:

Monday: 5 km + 40 minutes of physical conditioning and running technique.Training: 3 km at 6:05 min/km + 2 km at 5:55 min/km.
Tuesday: Rest.
Wednesday: 10 km + 30 minutes of physical conditioning. 5 km at 6:00 min/km + 5 km at 5:25 min/km.
Thursday: 5 km at 6:00 min/km + 5 sets of 1,000 m at 5:10 with 3 minutes recovery between sets.Note: Do not exceed 170 heart rate in the sets; recovery at less than 120 heart rate.
Friday: Rest.
Saturday: 10 km.Training: 2 km at 6:20 min/km + 2 km at 6:00 min/km + 2 km at 5:30 min/km + 3 km at 5:20 min/km + 1 km at 6:00 min/km.
Sunday: 14 km.Training: 5 km at 6:10 min/km + 4 km at 6:00 min/km + 5 km at 5:45 min/km.

2nd Training Week:

Monday: 5 km + 40 minutes of physical conditioning and running technique.Training: 3 km at 6:00 min/km + 2 km at 5:50 min/km.
Tuesday: Rest.
Wednesday: 10 km + 30 minutes of physical conditioning.training: 4 km at 6:00 min/km + 6 km at 5:20 min/km.
Thursday: 5 km at 6:00 min/km + 8 pace changes of 60 seconds at 5:00 min/km with 3 minutes recovery at 6:00 min/km.
Friday: Rest.
Saturday: 10 km.Training: 2 km at 6:20 min/km + 2 km at 6:00 min/km + 2 km at 5:45 min/km + 3 km at 5:20 min/km + 1 km at 6:00 min/km.
Sunday: 16 km.Training: 5 km at 6:10 min/km + 5 km at 6:00 min/km + 6 km at 5:50 min/km.

3rd Training Week:

Monday: 6 km + 40 minutes of physical conditioning and running technique.Training: 4 km at 6:00 min/km + 2 km at 5:50 min/km.
Tuesday: Rest.
Wednesday: 10 km + 40 minutes of physical conditioning.5 km at 5:55 min/km + 5 km at 5:30 min/km.
Thursday: 5 km at 6:00 min/km + 3 sets of 2,000 m at 10:30 with 3 minutes recovery between sets.Note: Do not exceed 170 heart rate in the sets; recovery at less than 120 heart rate.
Friday: Rest.
Saturday: 10 km.Training: 4 km at 6:00 min/km + 4 km at 5:35 min/km + 2 km at 5:30 min/km.
Sunday: 14 km + 10 progressive 100 m at 70% with walking recovery. 6 km at 6:00 min/km + 8 km at 5:45 min/km.

training

health and nutrition

REST

Good rest is vital for the body to recover and gain strength after workouts. Be sure to get plenty of sleep and schedule recovery days, which is critical to your performance.

A well-designed training plan, including a mix of long runs, speed sessions and recovery days, is crucial to improve your performance and reduce the risk of injury.

Maintaining optimal physical and mental balance is key to peak performance. This ranges from a balanced diet and regular medical checkups, to preventing possible injuries.

Download the complete plan or request information for a program specific and personal to you!

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We will use apps to monitor and track training sessions.

Estoy preparando mi primera Maratón y llevo 6 meses con ellos, no podía haber elegido mejor.
Noto mucha mejoría y se preocupan de prevenir posibles lesiones sin dejar de apretar para que mejores tus tiempos.
A seguir que aún quedan muchos kilómetros que recorrer.
Destino 1° Maratón.
Gracias.

Emilio Ruiz

★★★★★