Intermediate Cardio Workout

Week 1-4: Base Building

Monday: Easy Run - 40 minutes at a comfortable pace.

Tuesday: Interval Training - 8 x 400 meters at a fast pace with 90 seconds rest between intervals.

Wednesday: Rest or Cross-Training (cycling, swimming, or strength training).

Thursday: Tempo Run - 5-mile run at a challenging pace, close to your 10K race pace.

Friday: Easy Run - 30 minutes at a comfortable pace.

Saturday: Long Run - 90 minutes at a conversational pace.

Sunday: Rest or Recovery Run - 20-30 minutes at an easy pace.

Week 5-8: Speed and Endurance

Monday: Easy Run - 40 minutes at a comfortable pace.

Tuesday: Fartlek Training - 10-12 x 1 minute hard effort with 1-minute easy recovery jog in between.

Wednesday: Rest or Cross-Training.

Thursday: Tempo Run - 6-mile run at a challenging pace.

Friday: Easy Run - 30 minutes at a comfortable pace.

Saturday: Long Run with Progression - 100 minutes, start at an easy pace and gradually increase the pace in the last 30 minutes.

Sunday: Rest or Recovery Run - 20-30 minutes at an easy pace.

Week 9-12: Performance and Taper

Monday: Easy Run - 40 minutes at a comfortable pace.

Tuesday: Hill Repeats - Find a steep hill and do 6-8 repeats of 45 seconds uphill at a hard effort, jog down for recovery.

Wednesday: Rest or Cross-Training.

Thursday: Tempo Run - 7-mile run at a challenging pace.

Friday: Easy Run - 30 minutes at a comfortable pace.

Saturday: Long Run - 100-120 minutes at a conversational pace.

Sunday: Rest or Recovery Run - 20-30 minutes at an easy pace.

Week 13: Race Week

Monday: Easy Run - 30 minutes at a comfortable pace.

Tuesday: Rest or Cross-Training.

Wednesday: Short Intervals - 10 x 200 meters at a fast pace with 1-minute rest between intervals.

Thursday: Rest or Easy Run - 20-30 minutes at an easy pace.

Friday: Rest or Cross-Training.

Saturday: Race Day - Give your best effort in your target race (5K, 10K, half-marathon, or marathon).

Sunday: Rest and Recovery.