(Updated May 7, 2021)

This 4-week progressive training plan is geared towards the strong intermediate runner who wants to work on increasing their running speed and strength over short distances using a SIMPLE plan. However, just because this plan is simple to use, it doesn't meant it is not effective and demands a fair amount of effort.

Basically, this plan encourages consistency in your training. Workouts from week to week are very similar but increase in number of intervals. Do the strength training and active recovery workouts. If you don't see results, you probably aren't using this plan properly.

DO NOT use this plan if you have a nagging injury where high intensity running could make it worse. Always check with your doctor first.

Ideally, you should complete my GO Speed Up My 5K plan before doing this one. That would give you a progressive build and 8 weeks of solid training. If you do this, make sure you take 1-week active recovery in between the plans. For example, if you do Run for Speed 1, take an active recovery week before you begin this plan.

The plan starts off with a lot of work and each week, the work increases by building off the previous week. Each week includes two different run speed interval sessions, one progressive build, three strength training videos, and active recovery workouts, stretching video, foam rolling video, and one complete rest day.

If you have not been doing run intervals at this point, I STRONGLY suggest you use my Run for Speed 1 plan first, and once that is completed, you can use this plan for the next stage in your training.

If you have any questions about this plan, feel free to email me: tammy@gofitlife.ca

Happy training!

Coach Tammy Lee
TrainingPeaks Level 1
gofitlife.ca