A 6 Week Intermediate Running Program | Kodjoworkout

A 6 Week Intermediate Running Program

running programAre you looking for a running program to prepare for a 10 km race? With the help of our 6-week intermediate running program, you will be able to run 10 km within just 6 weeks. This training program is designed for people who, at present, can run or run/walk for 25 minutes. It offers general guidelines, which you can modify to suit your preferences and needs. The program includes 4-5 sessions per week. However, you can take more off days if you find the schedule too tiring.

Safety precautions

  • Consult your healthcare provider if you have any serious medical condition
  • Use a good pair of running shoes
  • Maintain correct running/walking form
  • Stop training if you develop a muscle pull or muscle strain. Restart your training only after the injury has healed completely

Understanding the program

  • If you prefer running on a treadmill over running outdoors, we recommend that you buy a treadmill to help you prepare for the event. A sophisticated treadmill has advanced features such as automatic incline setting, pre-programmed workouts, heart rate monitor etc. that will help you with your preparations.
  • The program requires you to work out at four intensity levels: easy, steady, brisk, and flat out.
  • For cross-training, you can choose an outdoor activity such as swimming, or work out indoors using a cardio machine such as an elliptical trainer, rowing machine, Stairmaster, or a programmable exercise bike.

Diet recommendations

Follow the nutritional guidelines listed here to get the maximum benefits from this workout plan.

  • Don’t run on an empty stomach

You should not run on an empty stomach as it will affect your performance. If you like exercising in the morning, have a fruit or a light snack before working out. Individuals who like to exercise in the evening should have a meal two hours before exercising.

  • Eat heart-healthy foods

You should follow a diet that consists of heart-healthy foods such as lean meat, whole grains, fish, low-fat dairy, vegetables, and fruits.

  • Eat a snack within 30 minutes of exercising

Latest research shows that runners should have a snack high in carbohydrates and proteins within 30 minutes of exercising to replenish glycogen levels and to help the body recover.

The Program

Week 1

Day 1: Run at an easy pace for 25 minutes
Day 2: Rest
Day 3: Run at an easy pace for 30 minutes
Day 4: Rest
Day 5: Cross-train for 30 minutes (cycling, swimming, exercising on a cardio machine such as the rowing machine, elliptical trainer, or Stairmaster)
Day 6: Walk at an easy pace for 35 minutes
Day 7: Rest

Week 2

Day 1: Run at an easy pace for 25 minutes
Day 2: Rest
Day 3: Cross-train for 30 minutes (cycling, swimming, exercising on a cardio machine such as the rowing machine, elliptical trainer, or Stairmaster)
Day 4: Walk at an easy pace for 20 minutes
Day 5: Interval training. Run at a brisk pace for 1 minute, walk at an easy pace for 2 minutes. Do 6-8 repetitions
Day 6: Rest
Day 7: Cross-train for 25 minutes (cycling, swimming, exercising on a cardio machine such as the rowing machine, elliptical trainer, or Stairmaster)

Week 3

Day 1: Rest
Day 2: Run at an easy pace for 30 minutes
Day 3: Walk at an easy pace for 40 minutes
Day 4: Rest
Day 5: Interval training. Run at a brisk pace for 1 minute, walk at an easy pace for 2 minutes. Do 6-8 repetitions
Day 6: Rest
Day 7: Cross-train for 30 minutes (cycling, swimming, exercising on a cardio machine such as the rowing machine, elliptical trainer, or Stairmaster)

Week 4

Day 1: Run at an easy pace for 30 minutes
Day 2: Rest
Day 3: Walk at an easy pace for 40 minutes
Day 4: Interval training. Run for brisk pace for 1 minute, walk at an easy for 2 minutes. Do 8-10 repetitions
Day 5: Rest
Day 6: Cross-train for 25 minutes (cycling, swimming, exercising on a cardio machine such as the rowing machine, elliptical trainer, or Stairmaster)
Day 7: Rest

Week 5

Day 1: Run at an easy pace for 40 minutes
Day 2: Walk at an easy pace for 50 minutes
Day 3: Rest
Day 4: Interval training. Run flat out for 1 minute, walk at an easy pace for 2 minutes. Do 6-8 repetitions
Day 5: Rest
Day 6: Walk at an easy pace for 40 minutes
Day 7: Run at an easy pace for 20 minutes

Week 6

Day 1: Run for 15 minutes at a steady pace that is faster than your usual pace
Day 2: Rest
Day 3: Cross-train for 30 minutes (cycling, swimming, exercising on a cardio machine such as the rowing machine, elliptical trainer, or Stairmaster)
Day 4: Run at an easy pace for 30 minutes
Day 5: Rest
Day 6: Rest
Day 7: Run 10 km (race day)

After week 6, you should be in good condition to run that race, good luck!

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