8 week Intermediate Program- goal-improve 8km time
Here are some training notes to go with the eight week program below.
This program is suitable for runners who have been doing some general speed work, currently running 3-4 x per week with a long run of 8-10k.
Tuesday speed work- Warm up jog for 10min before speed and cooldown 5-10min afterwards.
Fartlek sessions – are continuous runs with quicker paced surges throughout. Surge pace should vary between 5 & 10k race pace dropping back to relaxed run between.
1k reps sessions- Run at goal race pace (or slightly quicker). Walk or jog recoveries.
Tempo- warm up jog for 5-10min then start tempo session. Tempo pace is steady –strong but not too hard. 85-88% of max heart rate. Run stronger over the last 5-10min.
Strength and cross training- full body strength workout aimed at improving core strength and posture. Cross training- cycling is great!
Stretching- include a regular stretch routine after all runs.
Please scroll down for the training program...
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Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
sun |
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wk 1 |
strength |
4-5x1k reps @ 8k goal pace with 90sec recovery |
20min easy run or cross train |
20min tempo |
rest |
30min Relaxed run or cross train |
8-10k long run |
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wk 2 |
strength |
6x500m @ 5k race pace with 1min recovery |
20min easy run or cross train |
20min tempo |
rest |
30min Relaxed run or cross train |
8-10k long run |
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wk 3 |
strength |
5-6x1k reps @ 8k goal pace with 90sec recovery |
20min easy run or cross train |
Relaxed run |
rest |
30min Relaxed run or cross train |
8-10k long run |
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wk 4 |
strength |
20min fartlek with 5x2min surges- 2min relaxed run between |
20min easy run or cross train |
25min tempo |
rest |
30min Relaxed run or cross train |
10-12k long run |
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wk 5 |
strength |
4-5x1200m reps @ 8k goal pace with 2min recovery |
20min easy run or cross train |
25min tempo |
rest |
30min Relaxed run or cross train |
10-12k long run |
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wk 6 |
strength |
7x500m @ 5k race pace with 1min recovery |
20min easy run or cross train |
30-40min Relaxed run |
rest |
30min Relaxed run or cross train |
10-12k long run |
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wk 7 |
strength |
4x1500m reps @ 8k goal pace with 2min recovery |
20min easy run or cross train |
30min tempo |
rest |
30min Relaxed run or cross train |
10-12k long run |
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wk 8 |
strength |
15 min fartlek -5x 90sec surges with 90sec easy run between |
rest |
5x200m with 200m jog back recovery |
rest |
Light cross train or short run |
8k race |
