PUBLISHED 06/08/2007
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INTERMEDIATE PLAN KEY
Weekly mileage: Except where noted, all weekly mileage should be run at a perceived effort of 6 out of 10, with 10 being your maximum effort.
Strides: After completing the designated mileage for the day, find a flat, preferably grassy area to perform the strides: Run hard for 20 seconds and recover with easy jogging or walking for 45 seconds.
Core workout: Do a series of basic exercises to strengthen core muscles and improve running posture. For a sample core workout routine, go to runnersworld.com/core.
SS intensity: Intervals at Steady State Intensity should be run at a perceived effort of 7 or 8 out of 10. Do 5 minutes of easy running between SS intensity intervals.
