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» Training Program » Running » Intermediate 12K
 Intermediate 12K

Day 001 - Welcome to your 12K training program!
2-mile run

Day 002 - Four-mile run
4-mile hilly run

Day 003 - Your first track workout
4 400-meter repeats

Day 004 - Rest and Recovery
R&R: Cross-train + weights

Day 005 - Weight-lifting for runners
R&R: Run, or cross-train + weights

Day 006 - Varying the intensity
4-5 mile run

Day 007 - Hit the trail
5-mile hilly run

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