The intermediate plan is geared toward more experienced runners who have completed a marathon and are looking to improve their time. It includes 4 runs per week, including a long run, speed and race pace workouts, strength, and cross-training (cycling, yoga, swimming, etc.). It includes two 20-mile long runs.
The intermediate plan is designed for athletes who have been running at 4-5 times per week for 45-90 minutes for at least one year and have completed a marathon in the past year. If you are running less, you may want to start with the Beginner plan.
I have had a passion for fitness and endurance sports all my life and use this passion and knowledge to motivate athletes to be their best. I have a M.S. in Biology, I am a certified Strength and Conditioning Specialist through NSCA, USAT Level II Endurance Coach, USA Swim Coach, Certified Yoga Instructor, and NESTA Nutrition Coach. I have experience coaching athletes of all levels – from beginner to pro, and distances – from sprint triathlons to Ironman, and from 5k to Ultramarathons.