Intermediate 4 week winter running program
Week 1
- Monday
Running with moderate effort 30-45 min
- Tuesday
Running with moderate effort 50-60 min
- Wednesday
Rest (recovery)
- Thursday
10-15 minutes of jogging to warm up.
8x 90sec fast, 90sec rest in between.
10-15 minutes of jogging to cool down.- Friday
Rest (recovery)
- Saturday
Running with minimal effort 60-70 min
- Sunday
Rest (recovery)
Week 2
- Monday
Running with moderate effort 30-45 min
- Tuesday
Running with moderate effort 50-60 min
- Wednesday
Rest (recovery)
- Thursday
10-20 minutes of jogging to warm up.
6x 2 min fast, 2 min rest in between.
10-20 minutes of jogging to cool down.- Friday
Rest (recovery)
- Saturday
Running with minimal effort 70-80 min
- Sunday
Rest (recovery)
Week 3
- Monday
Running with moderate effort 30-45 min
- Tuesday
Running with moderate effort 50-60 min
- Wednesday
Rest (recovery)
- Thursday
15-20 minutes of jogging to warm up.
5x 3 min fast, 2 min rest in between.
10-20 minutes of jogging to cool dow- Friday
Rest (recovery)
- Saturday
Running with minimal effort 80-90 min
- Sunday
Rest (recovery)
Week 4
- Monday
Running with moderate effort 30-45 min
- Tuesday
Running with moderate effort 50-60 min
- Wednesday
Rest (recovery)
- Thursday
15-20 minutes of jogging to warm up.
4x 4 min fast, 2 min rest in between.
10-20 minutes of jogging to cool down.- Friday
Running with minimal effort 90-100 min
- Sunday
Rest (recovery)
Winter running guide
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Whether it’s wintertime in North America or Europe, or a cold Icelandic June morning, training through extreme cold weather will help you progress far better for when spring and summer come.
