Key Enhancements for Intermediate Runners:
1. Increased Mileage: The overall weekly mileage is increased to improve endurance.
2. Speed Work: Incorporate more intense interval training to improve speed.
3. HIIT Running: High-Intensity Interval Training (HIIT) running is added to improve cardiovascular fitness and burn more calories in less time. These sessions involve short bursts of all-out effort followed by brief recovery periods, helping to boost both speed and stamina.
4. Longer Tempo Runs: Increase the duration of tempo runs to enhance lactate threshold.
5. Strength Training: Focus on more advanced strength and power exercises, particularly lower body and core.
Project Management of Running, LLC.
Henri Forcella is a USATF, and Certified Functional Strength Coach (CFSC). Through PMPRunning, he provides personalized online running coaching, strength training, and race preparation for runners from 5K to marathon. Based in El Paso and coaching athletes across the U.S., Colombia, Venezuela, and Latin America, Henri combines evidence-based training, human connection, and plans that adapt to real life.