Intermediate Training Guide
Your best race ever is just a step away
Welcome to your first week of training! This plan is to help structure your running and push you to the next level in your training. Training will be based off percentages of your weekly mileage meaning if you see “20%” like on Monday, that day you’d run 20% of whatever your weekly mileage is. If you run 10 miles a week, you’d run 2 miles, or 20% of 10, on Monday. If you run 30 miles per week, you’d run 6 miles (20% of 30) on Monday. In week 2 we’ll start throwing speed and interval work at you that will also factor in a percentage of your weekly mileage.
This week you’ll be spending your time running at what’s known as Easy Pace. Easy pace is also often called “Conversational Pace” because you should still be able to hold a brief conversation with someone if they were running next to you. Note, we said a brief conversation. You should be able to squeeze out a few sentences here or there, not quote Shakespeare or filibuster the Senate. You also shouldn’t be gasping for breath. If you’re a heart rate monitoring kind of person, you should be around 60%.
20% Easy Pace
20% Easy Pace
25% Easy Pace
35% Long Run (Easy Pace)
On Day 3 and Day 5, feel free to head to the gym, the park, or hop on a bike and get some cross-training in and don’t shy away from walking, playing with your pets, and just generally being more active as you head through the program. Rest Day doesn’t necessarily mean lay in bed all day playing video games, although we totally wish it did.