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CITY RUNS

Intermediate 10k Plan - Sub 50mins

I am assuming that the intermediate runner will run 4 times per week. In the early part of the schedule it is important to incorporate general fitness exercises. I tend to build them up to a 9 exercise circuit making sure the exercises rotate; i.e. arms, abs, legs. More Information on these exercises is found in my articles. Use of a gym if you have access is just as good, but think about muscle endurance, lots of reps and lower weights is the goal. The subject of interval training is also explained in an article. The hill sessions are also explained in my articles. A Tempo run is a fast paced run; it is based on Lactic Acid levels in the blood, for the intermediate runner it should be translated as a pace in between steady running and race pace.