Training Plans
Intermediate 6-Mile Training Plan
Runners Tip: Listen to your body!
The Intermediate 6 mile Training Plan is prepared by David Mahedy of the University of Limerick this programme is for people who have been running a short while, and are interested in improving on their 10km’s. This programme has 4 running days, 2 cross training or rest days and 1 rest day. Distances are given in both miles and kilometres. Speed sessions are on Wednesday’s, each of these sessions should start with at least 10 minutes warm up, stretches with a few strides before beginning the session.
Following the session please do 10 minute warm down again followed by stretching. Speed sessions are given in both distance and timed format Cross Training Cross training is anything other than running. It can help to build fitness, increase your flexibility and strength.
On cross training days see what way you are feeling and pick a class and give it a go. Good cross training ideas are TRX, Yoga, Pilates, Circuit Training, Kettle bells, Body Attack, Body Pump, Indoor Cycling, H.I.T Bootcamp, Punch fit, Aqua jogging and Total body Workout. Please check the timetable on www.ulsport.ie
Speed Sessions Speed sessions are on Wednesdays, each of these sessions should start with at least 10 minutes warm up, stretches with a few strides before beginning the session. Following the session please do 10 minute warm down again followed by stretching. Speed sessions are given in both distance and timed format
Cross Training Cross training is anything other than running. It can help to build fitness, increase your flexibility and strength. On cross training days see what way you are feeling and pick a class and give it a go. Good cross training ideas are TRX, Yoga, Pilates, Circuit Training, Kettle bells, Body Attack, Body Pump, Indoor Cycling, H.I.T Bootcamp, Punch fit, Aqua jogging and Total body Workout. Please check the timetable on www.ulsport.ie
We recommend that you consult with your GP if you have any health concerns before starting any training plan.
| Week | Sun | Mon | Tues | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|---|
| Week 1 | 5 miles (8km) | 3 miles (4.8km) | Cross Train or Rest | 12 x 45 secs on /45 secs rec | Cross Train or Rest | 5 miles (8 km) | Rest |
| Week 2 | 6 miles (9.6 km) | 3 miles (4.8km) | Cross Train or Rest | 6 x 90 secs on/1 min rec | Cross Train or Rest | 5 miles (8 km) | Rest |
| Week 3 | 6 miles (9.6 km) | 4 miles (6.4 km) | Cross Train or Rest | 4 x 2:15/90 secs rec | Cross Train or Rest | 5 miles (8 km) | Rest |
| Week 4 | 7 miles (11.2 km) | 4 miles (6.4 km) | Cross Train or Rest | 4 x 3 mins/2min rec | Cross Train or Rest | 6 miles (9.6 km) | Rest |
| Week 5 | 7 miles (11.2 km) | 4 miles (6.4 km) | Cross Train or Rest | 3 x 3:45/ 2:30 rec | Cross Train or Rest | 6 miles (9.6 km) | Rest |
| Week 6 | 8 miles (12.8 km) | 4 miles (6.4 km) | Cross Train or Rest | 14 x 45 secs/45 secs rec | Cross Train or Rest | 6 miles (9.6 km) | Rest |
| Week 7 | 8 miles (12.8 km) | 4 miles (6.4 km) | Cross Train or Rest | 8 x 90 secs/ 1 min rec | Cross Train or Rest | 6 miles (9.6 km) | Rest |
| Week 8 | 9 miles (14.4 km) | 5 miles (8 km) | Cross Train or Rest | 6 x 2:15/ 1:30 rec | Cross Train or Rest | 7 miles (11.2 km) | Rest |
| Week 9 | 9 miles (14.4 km) | 5 miles (8 km) | Cross Train or Rest | 6 x 3:00/ 2 mins rec | Cross Train or Rest | 7 miles (11.2 km) | Rest |
| Week 10 | 10 miles (16 km) | 5 miles (8 km) | Cross Train or Rest | 4 x 3:45/ 2:30 rec | Cross Train or Rest | 7 miles (11.2 km) | Rest |
| Week 11 | 10 miles (16 km) | 5 miles (8 km) | Cross Train or Rest | 16 x 40 Secs/40 Secs rec | Cross Train or Rest | 7 miles (11.2 km) | Rest |
| Week 12 | 8 miles (12.8 km | 5 miles (8 km) | Cross Train or Rest | 10 x 90 secs/ 1 min rec | Cross Train or Rest | 6 miles (9.6 km) | Rest |
| Week 13 | 9 miles (14.4 km) | 4 miles (6.4 km) | Cross Train or Rest | 8 x 3 mins/ 2 min rec | Cross Train or Rest | 6 miles (9.6 km) | Rest |
| Week 14 | 10 miles (16 km) | 4 miles (6.4 km) | Cross Train or Rest | 4 x 3:45/ 2:30 rec | Cross Train or Rest | 6 miles (9.6 km) | Rest |
| Week 15 | 4 miles (6.4 km) | Cross Train or Rest | 16 x 40 secs/ 40 Secs rec | Cross Train or Rest | 5 miles (8 km) | Rest | Rest |
| Week 16 | 9 miles (14.4 km) | 4 miles (6.4 km) | Cross Train or Rest | 10 x 90secs/ 1 min rec | Cross Train or Rest | 5 miles (8 km) | Rest |
| Week 17 | 8 miles (12.8 km) | 4 miles (6.4 km) | Cross Train or Rest | 12 x 40 Secs/1 min rec | Cross Train or Rest | 3 miles (4.8 km) | Rest |