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Intermediate 4 week winter running program

Week 1
Monday

Running with moderate effort 30-45 min

Tuesday

Running with moderate effort 50-60 min

Wednesday

Rest (recovery)

Thursday

10-15 minutes of jogging to warm up.
8x 90sec fast, 90sec rest in between.
10-15 minutes of jogging to cool down.

Friday

Rest (recovery)

Saturday

Running with minimal effort 60-70 min

Sunday

Rest (recovery)

Week 2
Monday

Running with moderate effort 30-45 min

Tuesday

Running with moderate effort 50-60 min

Wednesday

Rest (recovery)

Thursday

10-20 minutes of jogging to warm up.
6x 2 min fast, 2 min rest in between.
10-20 minutes of jogging to cool down.

Friday

Rest (recovery)

Saturday

Running with minimal effort 70-80 min

Sunday

Rest (recovery)

Week 3
Monday

Running with moderate effort 30-45 min

Tuesday

Running with moderate effort 50-60 min

Wednesday

Rest (recovery)

Thursday

15-20 minutes of jogging to warm up.
5x 3 min fast, 2 min rest in between.
10-20 minutes of jogging to cool dow

Friday

Rest (recovery)

Saturday

Running with minimal effort 80-90 min

Sunday

Rest (recovery)

Week 4
Monday

Running with moderate effort 30-45 min

Tuesday

Running with moderate effort 50-60 min

Wednesday

Rest (recovery)

Thursday

15-20 minutes of jogging to warm up.
4x 4 min fast, 2 min rest in between.
10-20 minutes of jogging to cool down.

Friday

Running with minimal effort 90-100 min

Sunday

Rest (recovery)

Winter running guide

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Winter running Guide

Whether it’s wintertime in North America or Europe, or a cold Icelandic June morning, training through extreme cold weather will help you progress far better for when spring and summer come.

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Beginner program

If you haven't done much running before, this is where you want to start