Intermediate 4 week winter running program
![](https://images.prismic.io/sixty-six-north-dev/d230a37d-63ae-4c29-b93c-54ef71a7a375_66_North_Myvatn_30A3705_01.jpg?auto=compress%2Cformat&ar=21%3A9&fit=crop&cs=tinysrgb&ixlib=react-9.8.0)
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
Continue reading
![](https://images.prismic.io/sixty-six-north-dev/b53a6b88-feca-4d63-8177-788203dceaf4_66_North_Myvatn_30A3649_01.jpg?auto=compress%2Cformat&rect=1418%2C0%2C5663%2C5663&w=4000&h=4000&ar=1%3A1&fit=crop&cs=tinysrgb&ixlib=react-9.8.0)
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.
![](https://images.prismic.io/sixty-six-north-dev/a1274326-2dcc-4379-a4d7-42bce498f9fc_66_North_Eyjafjordur_Y1A6375_01.jpg?auto=compress%2Cformat&rect=1098%2C0%2C4388%2C4388&w=4000&h=4000&ar=1%3A1&fit=crop&cs=tinysrgb&ixlib=react-9.8.0)