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4 week Running program

Intermediate

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 down.

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
Rest (recovery)

Saturday
Running with minimal effort 90-100 min

Sunday
Rest (recovery)

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