Intermediate Cardio Program

The Intermediate Cardio Program is an 8 week program that builds speed and endurance. 

Sunday - Rest Day 

Monday - Zone 2 easy run, starting at 8k and progressing to 10k

Tuesday - Speed Workout. Variety of endurance and speed work. All best average. 2m rest for short reps and 3m for long reps

Wednesday - Rest day

Thursday - Alternating Speed and Long Run every other week

Friday - 8-10k Easy run

Saturday - Tempo Runs