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Intermediate Running Plans
Take the Next Step
Our Intermediate Running Plans are designed for runners who have built a solid foundation and are ready to progress toward new goals. Whether you’re aiming to improve your 5K time, step up to a 10K, or conquer longer distances like a half marathon or marathon, these plans strike the perfect balance between challenge and recovery.
Why Choose Our Intermediate Plans?
- Balanced Workouts: Incorporate a mix of easy runs, tempo runs, and moderate speed work to enhance performance without overwhelming your routine.
- Gradual Progression: Increase mileage and intensity safely to build endurance and confidence.
- Strategic Recovery: Includes ample easy runs and rest days to promote recovery and prevent burnout.
Is This Level of Training Plan Right for You?
These plans are ideal for runners who:
- Run consistently 3–4 days per week and are ready to add variety to their training.
- Want to improve race times or fitness levels.
- Are comfortable with a mix of easy and moderately intense workouts.
What to Expect
Intermediate plans introduce structured tempo runs, interval workouts, and some race-paced sessions, helping you adapt to faster paces while maintaining endurance. With a focus on steady improvement, these plans prepare you for your next running milestone while reducing the risk of injury.
Getting Started
If you’ve mastered beginner plans and are eager to challenge yourself with more advanced training techniques, our Intermediate Running Plans are the perfect fit.
Lace up, embrace the journey, and take your running to the next level with our Intermediate Running Plans. Success is just one step away!
Final Surge Training Calendar
Purchase any intermediate running plan on Final Surge for a one-time fee of $19.99 to $39.99 per plan here. Digitally track your progress from start to finish of the training program.
Purchase on Final Surge - Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Printable PDF version of the training plan.
- Running Terminology guide.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
