11-Week Broad Street Run Intermediate Plan

Training Load By Week
Training Load By Week

This program is for the Broad Street Run for an Intermediate Runner. This program is based on 5 runs every week. You will gain alot from both Saturday and Tuesday runs. If you should miss any run, it should be on Wednesday or Thursday.

Sample Day 2
6.5mi
Track Workout

Warm Up:
1 mile easy
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Main Set:
6 x 800m + 400m recovery jog
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Cool Down:
1 mile easy

Sample Day 3
5mi

Run 5 Miles

Sample Day 4
4mi

Run 4 Miles

Sample Day 6
5mi

Run 5 miles

Sample Day 7
4mi

Run 4 Miles

Sample Day 9
5mi
Track Workout

Warm Up:
1 mile easy
----------
Main Set:
3 x 1200m + 400m recovery jog
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Cool Down:
1 mile easy

Sample Day 10
5mi

Run 5 Miles

Alan Murphy
|
TriGuy Multisport Triathlon Coaching, LLC

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