Intermediate running prep

Live Great Run Prep for Intermediate Runners

By Albert Tan


Here is a programme specially designed to help you train right so that you can emerge with great enthusiasm and a fit body and mind – all set to do it.

The programme will cover the fundamentals of running in terms of the right volume and intensity for runners. As most of us are working, it is challenging to be committed to a grueling schedule and we do not wish for you to give up because of your demanding hours at work or at home.  As such for each level, the programme is further customised to suit the lifestyle of individuals as follows:

a) Programme for busy working adults with 2 to 3 days of training regime and
b) Programme for adults who have time to spare for training daily ie. a 4 to 5 days regime.

 

The programme is designed for a 7-day week (5 training days and 2 rest days) for 4 weeks.

 

An ‘Intermediate runner’ is a regular runner who trains very frequently and has joined many races.

 

Live Great Run Prep for Intermediate Runners: Phase 1

 

Week

1

2

3

4

Monday Rest/CT Rest/CT Rest/CT Rest/CT
Tuesday * Interval Workout
4 x 400m
Interval Workout
5 x 400m
Interval Workout
6 x 400m
Interval Workout
7 x 400m
Wednesday Easy Run
5km
Easy Run
5.5km
Easy Run
5.5km
Easy Run
5.5km
Thursday * Tempo Run
30 min
Tempo Run
35 min
Tempo Run
35 min
Tempo Run
40 min
Friday Rest Rest Rest Rest
Saturday Easy Run
30 min
Easy Run
30 min
Easy Run
35 min
Easy Run
35 min
Sunday * Long Run
8km
Long Run
8km
Long Run
9km
Long Run
9km

 

 

Live Great Run Prep for Intermediate Runners: Phase 2

 

Week

5

6

7

8

Monday Rest/CT Rest/CT Rest/CT Rest/CT
Tuesday * Interval Workout
8 x 400m
Interval Workout
8 x 400m
Interval Workout
6 x 400m
Interval Workout
8 x 400m
Wednesday Easy Run
6km
Easy Run
6km
Easy Run
6km
Easy Run
6km
Thursday * Tempo Run
40 min
Tempo Run
40 min
Tempo Run
40 min
Tempo Run
2 x 20 min
Friday Rest Rest Rest Rest
Saturday Easy Run
35 min
Easy Run
40 min
Easy Run
40 min
Easy Run
40 min
Sunday * Long Run
8km
Long Run
10km
Long Run
10km
Long Run
8km

 

 

Live Great Run Prep for Intermediate Runners: Phase 3

 

Week

9

10

11

12

Monday Rest/CT Rest/CT Rest/CT Rest/CT
Tuesday * Interval Workout
8 x 400m
Interval Workout
10 x 400m
Interval Workout
12 x 400m
Interval Workout
8 x 400m
Wednesday Easy Run
8 km
Easy Run
8 km
Easy Run
8 km
Tempo Run
2 x 20 min
Thursday * Tempo Run
2 x 15 min
Tempo Run
2 x 15 min
Tempo Run
2 x 15 min
Easy Run
6 km
Friday Rest Rest Rest Rest
Saturday Easy Run
30 min
Easy Run
30 min
Easy Run
30 min
Rest
Sunday * Long Run
11 km
Long Run
11 km
Long Run
12 km
Prepare for the Live Great Run!
12 km

 

Note: Busy working adults who have less than 3 days per week to train may choose to perform the * sessions.)


Rest (R):  Take the day off.
Cross Training (CT): Do yoga, swimming, cycling or any other low impact activity for 30-60 min.
Easy Run (E): At this pace, you will still able to talk and sing song and heart rate is normally between 120-145 beats/min.
Tempo (T):  This is the pace that is slightly below your 10km race pace.
Long Run (L): This will be a pace slower than tempo pace.
Interval Workout (I): at 1min 30s to 1min 50s pace for each 400m for male, and 2min 10s to 2min 30s for female. The work rest ratio is 1:1. You may prolong your resting time in order to complete the whole sets.
Warm up and stretching: Perform 5-10 min warm up for the T and I sessions and stretching after all sessions.

 

 

 

The Live Great Run is a special event under the Live Great Programme, a holistic health and wellness programme to help you live healthier, longer and better. Register at livegreat.greateasternlife.com to receive Live Great updates and privileges.

 

Disclaimer

This health tips article ("this Article") is not professional advice and is intended to provide general information on health, fitness and nutrition for educational purposes only and you shall not, at any time, rely upon or construe this Article as a medical advice or instruction. Please be reminded to always seek advice from a qualified medical practitioner before making any changes to your current exercise regimen or diet.

 

While care has been taken in making available this Article to you on the Live Great Run website, Great Eastern Life Assurance (Malaysia) Berhad and/or the author(s) of this Article accept no responsibility for any claim, loss, injury or damage (whether direct, consequential, punitive, indirect or otherwise) howsoever arising out of or relating to the use of or reliance upon this Article by you.