Intermediate 8 Week Training Plan
By Rob Foulkes
25th August 2013

The below workout is for those of you who can spare four days a week for training. It incorporates hill workouts, speed sessions, circuits and a weekly long run.

% indicates how much effort. So 50% is half your effort. Run one mile as fast as you can which will be your 100% time, so just half this to know how fast you should be running at 50%. Download the PDF version here to put on your fridge!

Day Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8
1 Easy run - 5 miles 15 min jog warm upShort Hills Workout4 x 30-60m hill reps
(2 - 3 min rest in between)Warm down for 10 minutes
The Murph
Run one mile
20 pull-ups,
50 press ups,
100 Air squats
run another mile
Speed Session
5 sets of
400m run
20 press ups
1 min plank
Long Hill Workouts
2 x 30 seconds (2-3 min rest)
2 x 60 seconds (3-4 min rest)
2 x 90 seconds (4-5 min rest)
Easy run - 6 miles Cross Training
10 min jog
15 min row
10 min cycleShort Hills Workout
12 x 30-60m hill reps
(2 - 3 min rest in between)
Easy run - 5 miles
2 Run
15 minute warm up
15 mins at 70% effort
10-15 minute warm down
Run
15 minute warm up
15 mins at 70%
Every fifth minute run for 30 seconds @ 80%
10-15 minute warm down
Long Hills Workout
2 x 30 seconds (2-3 min rest)
2 x 60 seconds (3-4 min rest)
2 x 90 seconds (4-5 min rest)Warm and Cool Down jog - 20 mins
Run
20 minute warm up
20 mins @ 70%
Every fifth minute run 1 minute @ quicker than race pace
10-15 minute warm down
Run
20 minute warm up
5k @ just off race pace but alternate each 1km to do one slower and the next faster (5 secs variaton between two)
10-15 minute warm down
5 sets of
800m run
30 press ups
2 min plank in between intervals
rest 4 x 150m gentle sprints
20 min jog
3 Cindy Workout
Warmup first
Complete as many rounds in 20 minutes as you can of:
5 pull-ups, 10 press-ups and 15 air squats (as fast as you can)Record how many rounds you completed
Followed by 20 minute jog
Quick Circuit
Pull Ups To Failure
1 minute Press Ups
1 Minute Plank
1 Minute Sit Ups
Dips Pyramid
-5 reps, 4 reps, 3 reps, 2 reps, 1 reps
Box Jumps - 2515 min jog warm down
Strength Day
5 Reps of heavy weights- 3 sets
5 x Bench Press
5 x Squats
5 x Deadlift
5 x Power Press
5 x Clean and Press
Finish with 1 minute plank
10 reps of (in order no rest)
200m sprint
One legged squats
Pull Ups
Burpees
One leg lunges
10 star jumps
Press Ups
Bear Crawl
200m backwards run10 sets
Cindy Workout
Warmup first
Complete as many rounds in 20 minutes as you can of:
5 pull-ups, 10 press-ups and 15 air squats (as fast as you can)Record how many rounds you completed
Followed by 20 minute jog
Filthy 50
50 Box Jumps,
50 jumping pull-ups,
50 kettlebell swings,
50 walking lunge steps,
50 knees to elbows,
50 push press,
50 back extensions,
50 air squats,
50 burpees (dropping all the way to the floor),
The Murph
Run one mile
25 pull-ups,
50 press ups,
125 squats
run another mile
Light jog
4 Off Road Trail Run
1hr
(easy effort)
Off Road Trail Run
1hr 05 mins
(easy effort)
Off Road Trail Run
1hr 10 mins
(easy effort)
Off Road Trail Run
1hr 15 mins
(easy effort)
Off Road Trail Run
1hr 20 mins
(easy effort)
Off Road Trail Run
1hr 10 mins
(easy effort)
Off Road Trail Run
1hr
(easy effort)
Race Day
Daily Core 1 minute plank 1.15 minute plank 1.30 minute plank 1.45 minute plank 2 minute plank 2 minute plank 2 minute plank 2 minute plank