Not set in stone but a progression as you join the intermediates
Running 3 times a week is great and you will continue to benefit from this as you increase the length of your long runs. Having 4 rest days will aid you in recovery between sessions.
When time allows try to fit in a 4th run, I personally recommend making this a fartlek (speed play) where you will keep varying your pace from slow to fast for a minute or 2. Or do a long run. Adding the 4th run you will see massive benefit to your running. However don’t run on 4 consecutive days!
Following this plan will get you running for 1 hour and depending on your pace this will be between 4 miles and 6 miles.
I have put parkrun for the weekend runs just because we are there to support you and its nice to run with other people but feel free to do it elsewhere. Similar duration to the Tuesday run.
If you feel an injury coming on ease back on both pace and duration and hopefully it will go away, if it does not then stop and seek advice. As all our interval training is around lakeside if you are worried about a niggle you can run around the lake nice and steady.
When you can happily run for 60 minutes keep adding more building up to 90 minutes. You can add a lap of the lake to the end of your run on Tuesdays.
| Week Number after graduation | Tuesday | Thursday | Weekend |
| 1 | Interval training | Running for 35 minutes | Parkrun with 5 minutes warm up and warm down. |
| 2 | Interval training | Running for 40 minutes | Parkrun with 5 minutes warm up and warm down. |
| 3 | Interval training | Running for 45 minutes with 2 or 3 short efforts of 90 seconds (faster than race pace with at least 2 minutes jogging between them) | Parkrun with 5 minutes warm up and warm down. |
| 4 | Interval Training and a lap of lake after | Running for 50 minutes | Parkrun with a lap before to warm up |
| 5 | Interval Training and a lap of lake after | Running for 55 minutes | Parkrun with a lap before to warm up |
| 6 | Interval Training and a lap of lake after | Running for 60 minutes with 4 or 5 short efforts of 90 seconds (faster than race pace with at least 2 minutes jogging between them) | Parkrun with a lap before to warm up and a lap to warm down |
| 7 | Interval Training and a lap of lake after | Running for 60 minutes | Parkrun with a lap before to warm up and a lap to warm down |
| 8 | Interval Training and a lap of lake after | Running for 60 minutes with 4 or 5 short efforts of 90 seconds (faster than race pace with at least 2 minutes jogging between them) | Parkrun with a lap before to warm up and 2 laps to warm down |
| 9, 10, 11, 12….. | Interval training | 60 Minutes | Keep adding more time to your weekend run(s) building up to 90 minutes |