Intermediate schedule: Weeks 4-6
These next 3 weeks will look a lot like the last 3. Keep up the hard work and things will begin to come together.
Week 4
Mon, 9/19: 5 minutes Physio-ball balance (sit or knees), 5 minutes single foot balance (switch feet every 30 seconds), 22 minute run, 5 minute stretch.
Tue, 9/20: 5 minutes of abs, 5 minutes of superman’s (low back), [Fartlek run-10 minute warm-up jog, 8 x (1 minute med/hard, 1 minute easy), 6 minute easy cool down jog].
Wed, 9/21: 10 minute stretch, 33 minute ez run.
Thu, 9/22: Day off… or 15 minutes of stretching (your choice).
Fri, 9/23: 5 minutes Physio-ball balance, 5 minutes single foot balance, 22 minute run, 5 minute stretch.
Sat, 9/24: 5 minutes of abs, 5 minutes of superman’s, [Track repeats-10 min warm-up jog, 10x (150 meter med/hard, 250 meter easy), 6 min ez cool down jog].
Sun, 9/25: 42 min long run.
Week 5
Mon, 9/26: 5 min Physio-ball balance, 5 min single foot balance , 22 min run, 5 min stretch.
Tue, 9/27: 5 min of abs, 5 min of superman’s, [Tempo run-10 min warm-up jog, 2x (4 min med/hard, 3 min ez), 6 min cool down]. This should feel a little easier than a race. (you can do this on a treadmill, but keep the stride length very short).
Wed, 9/28: 10 min stretch, 33 min ez run.
Thu, 9/29: Day off… or 15 min stretch (your choice).
Fri, 9/30: 5 min Physio-ball balance, 5 min single foot balance, 22 min run, 5 min stretch.
Sat, 10/1: 5 min of abs, 5 min of superman’s, [Track repeats-10 min warm-up jog, 3x (800 meter med/hard, 2:30 rest), 6 min ez cool down jog]. Hang around the start/finish line for your rest interval.
Sun, 10/2: Day off… or go for a walk with the family.
Week 6
Mon, 10/3: 5 min Physio-ball balance, 5 min single foot balance , 22 min run, 5 min stretch.
Tue, 10/4: 5 min of abs, 5 min of superman’s, [Fartlek run-10 min warm-up jog, 5 x (2 min med/hard, 2 min easy), 6 min easy cool down jog].
Wed, 10/5: 10 min stretch, 34 min ez run.
Thu, 10/6: 15 min stretch (your choice).
Fri, 10/7: 5 min Physio-ball balance, 5 min single foot balance, 22 min run, 5 min stretch.
Sat, 10/8: 5 min of abs, 5 min of superman’s, [Tempo run-10 min warm-up jog, 3x (3 min med/hard, 2 min ez), 6 min cool down].
Sun, 10/9: 44 min long run.
Coach Derek
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Thanks for posting these! I really enjoy reading through the workouts. I don’t follow them exactly, because I am somewhere in between beginner and intermediate, but they motivated me to sign up for a Turkey Trot and craft my own plan to get there. Your weekly posts help keep me motivated. And now I’m finally losing that baby weight!