CANADA RUNNING SERIES / CIRCUIT DU CANADA
Training Tips
Francois Lecot's 8 Week Intermediate Program
By intermediate we are implying a person that trains 4-5 times a week for 50-60 minutes each time.
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Day |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Week
1 |
ER |
|
ER |
|
RPT |
|
ER |
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wu |
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30
min. |
|
35-40
min. |
|
8-10
x 1 min. |
|
50
min. |
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1
min. rest |
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cd |
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Week
2 |
ER |
|
ER |
|
RPT |
|
ER |
|
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|
wu |
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35
min. |
|
40-45
min. |
|
6-8
x 2 min. |
|
55
min. |
|
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|
2
min. rest |
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cd |
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Week
3 |
TEMPO |
|
SHORT
INT. |
ER |
RPT |
|
ER |
|
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|
wu |
|
wu |
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|
|
10-15
min. wu |
|
5-7
x 30 s. |
40-45
min. |
5-6
x 3 min. |
|
1
h 00 min. |
|
|
10-15
min. TEMPO |
|
1:15
min. rest |
|
2:30
min. rest |
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|
10-15
min. cd |
|
cd |
|
cd |
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Week
4 |
TEMPO |
|
SHORT
INT. |
ER |
RPT |
|
ER |
|
|
|
|
wu |
|
wu |
|
|
|
|
10-15
min. wu |
|
5-7
x 45 s. |
40-45
min. |
4-5
x 4 min. |
|
1
h 10 min. |
|
|
15-20
min.TEMPO |
|
1:30
min. rest |
|
3
min. rest |
|
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|
10-15
min. cd |
|
cd |
|
cd |
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Week
5 |
TEMPO |
|
SHORT
INT. |
ER |
RPT |
|
ER |
|
|
|
|
wu |
|
wu |
|
|
|
|
10-15
min. wu |
|
5-7
x 60 s. |
40-45
min. |
4-5
x 5 min. |
|
1
h 20 min. |
|
|
20-25
min. TEMPO |
|
1:30
min. rest |
|
3
min. rest |
|
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|
10-15
min. cd |
|
cd |
|
cd |
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Week
6 |
TEMPO |
|
SHORT
INT. |
ER |
RPT |
|
ER |
|
|
|
|
wu |
|
wu |
|
|
|
|
10-15
min. wu |
|
5-7
x 75 s. |
40-45
min. |
4-5
x 4 min. |
|
1
h 00 min. |
|
|
20-25
min. TEMPO |
|
2
min. rest |
|
3
min. rest |
|
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|
10-15
min. cd |