Intermediate 13 week running


.	Anyone following this program should be sure to allow at least on rest(or cross-training) day between any two running sessions. Note that times below do not include warm ups and cool downs.
.	week 1	Time(mins)	Program
.	session 1	30	Focus on achieving a relaxed pace.
.	session2	30	Focus on keeping your shoulders relaxed and square.
.	session3	35	Focus on taking comfortable strides
.	week 2
.	session 1	35	Focus on keeping your torso upright
.	session2	30	Focus on keeping your breathing relaxed
.	session3	35	focus on driving your arms backwards as you run
.	week 3
.	session 1	40	focus on keeping your arms relaxed
.	session2	35	focus on keeping your elbows at the right angle
.	session3	35	focus on yaking comfortable strides.
.	week 4
.	session 1	40
.	session2	35
.	session3	40
.	week 5
.	session 1	45	During the course of your run include 5 minutes segments in which you run at a slighty faster pace
.	session2	45


.	session3	40
.	week 6
.	session 1	50
.	session2	45
.	session3	45
.	week 7
.	session 1	55
.	session2	50
.	session3	50
.	week 8		Interval training is designed to increase your body's capacity to carry oxygen and to improve your muscle endurance. You will be running at a slightly higher speed for a short time, followed by a recovery period during which you can walk or jog slowly.
.	session 1	45	Interval training. Run slow and easy for 10 mintues at a medium fast temp. recover 3 minutes. Repeat interval training 5 times. Run slow and easy for 5 miniutes
.	session2	40
.	session3	50
.	week 9		Fartlek training is a series of random bursts done "as you feel like it" during a continuous run. These bursts can range anywhere from 20 seconds to 30 mins and are performed every 2 to 4 mins although there is no need to time the pieces. This type of training is suited to outdoor runs over changing terrain.
.	session 1	45	Run slow and easy for 10 mins. Fartlek training: run 30 mins, increasing your speed to medium fast for approximately 30 to 45 seconds evey 2 to 3 mins. Run slow and easy for 5 mins.
.	session2	50
.	session3	55
.	week 10		Running up hills will increase your body's work load. Treat each hill as an individual workout and be sure to recover well before starting the next one
.	session 1	50	Run slow and easy for 10 mins. Hill training: run uphill for 1 minutes, turn around and jog slowly back down. repeat hill training 7 times. Run slow and easy for 10 mins.
.	session2	45


.	session3	60
.	week 11
.	session 1	52	Interval training. Run slow and easy for 10 mintues at a medium fast temp. recover 2 minutes. Repeat interval training 8 times. Run slow and easy for 5 miniutes
.	session2	40
.	session3	50	Run slow and easy for 10 mins. Hill training: run uphill for 30 seconds, turn around and jog slowly back down. repeat hill training 12 times. Run slow and easy for 10 mins.
.	week 12
.	session 1	55
.	session2	45	Run slow and easy for 10 mins. Fartlek training: run 30 mins, increasing your speed to medium fast for approximately 30 to 45 seconds evey 2 to 3 mins. Run slow and easy for 5 mins.
.	session3	45
.	week 13
.	session 1	35
.	session2	40
.	session3	45
.
.	Ref: The begginning runner's handbook by Ian Machneill