endurance

Endurance Intermediate 1

6 weeks 24 workouts 4 days/week intermediate

About this program

A 6-week intermediate endurance training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

Tempo Run
1 × 25 min @ moderate@ tempoRest 0s
Barbell Front Squat
3 × 6@ moderateRest 90s
Pull-Up
3 × 6@ BWRest 60s

Endurance Intermediate 1

A 6-week intermediate endurance training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Tempo

Intermediate Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Tempo Run	1	25 min @ moderate		@ tempo · RPE 7. Baseline week — set working weights ~RPE 6-7.
Barbell Front Squat	3	6	90s	@ moderate · Support strength. Baseline week — set working weights ~RPE 6-7.
Pull-Up	3	6	60s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Intervals

Intermediate Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row Intervals	8	500m	60s	@ hard · Even splits. Baseline week — set working weights ~RPE 6-7.
Push Press	3	6	90s	@ moderate · Baseline week — set working weights ~RPE 6-7.
Ab Wheel	3	8	60s	@ wheel · Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Long

Intermediate Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Bike	1	60 min		@ easy · HR <75% max. Baseline week — set working weights ~RPE 6-7.
Romanian Deadlift	3	8	90s	@ moderate · Baseline week — set working weights ~RPE 6-7.

Day 4 · Week 1 Day 4 — Recovery

Intermediate Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Run	1	45-60 min		@ easy · Conversational. Baseline week — set working weights ~RPE 6-7.
Farmer Carry	3	40m	60s	@ moderate · Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Tempo

Intermediate Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Tempo Run	1	25 min @ moderate		@ tempo · RPE 7. Add 2.5-5% load or 1 rep vs Week 1.
Barbell Front Squat	3	6	90s	@ moderate · Support strength. Add 2.5-5% load or 1 rep vs Week 1.
Pull-Up	3	6	60s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Intervals

Intermediate Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row Intervals	8	500m	60s	@ hard · Even splits. Add 2.5-5% load or 1 rep vs Week 1.
Push Press	3	6	90s	@ moderate · Add 2.5-5% load or 1 rep vs Week 1.
Ab Wheel	3	8	60s	@ wheel · Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Long

Intermediate Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Bike	1	60 min		@ easy · HR <75% max. Add 2.5-5% load or 1 rep vs Week 1.
Romanian Deadlift	3	8	90s	@ moderate · Add 2.5-5% load or 1 rep vs Week 1.

Day 4 · Week 2 Day 4 — Recovery

Intermediate Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Run	1	45-60 min		@ easy · Conversational. Add 2.5-5% load or 1 rep vs Week 1.
Farmer Carry	3	40m	60s	@ moderate · Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Tempo

Intermediate Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Tempo Run	1	25 min @ moderate		@ tempo · RPE 7. Add another 2.5-5% or 1-2 reps. Sleep hard.
Barbell Front Squat	3	6	90s	@ moderate · Support strength. Add another 2.5-5% or 1-2 reps. Sleep hard.
Pull-Up	3	6	60s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Intervals

Intermediate Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row Intervals	8	500m	60s	@ hard · Even splits. Add another 2.5-5% or 1-2 reps. Sleep hard.
Push Press	3	6	90s	@ moderate · Add another 2.5-5% or 1-2 reps. Sleep hard.
Ab Wheel	3	8	60s	@ wheel · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Long

Intermediate Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Bike	1	60 min		@ easy · HR <75% max. Add another 2.5-5% or 1-2 reps. Sleep hard.
Romanian Deadlift	3	8	90s	@ moderate · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 4 · Week 3 Day 4 — Recovery

Intermediate Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Run	1	45-60 min		@ easy · Conversational. Add another 2.5-5% or 1-2 reps. Sleep hard.
Farmer Carry	3	40m	60s	@ moderate · Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Tempo

Intermediate Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Tempo Run	1	25 min @ moderate		@ tempo · RPE 7. Peak intensity week — push top sets.
Barbell Front Squat	3	6	90s	@ moderate · Support strength. Peak intensity week — push top sets.
Pull-Up	3	6	60s	@ BW · Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Intervals

Intermediate Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row Intervals	8	500m	60s	@ hard · Even splits. Peak intensity week — push top sets.
Push Press	3	6	90s	@ moderate · Peak intensity week — push top sets.
Ab Wheel	3	8	60s	@ wheel · Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Long

Intermediate Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Bike	1	60 min		@ easy · HR <75% max. Peak intensity week — push top sets.
Romanian Deadlift	3	8	90s	@ moderate · Peak intensity week — push top sets.

Day 4 · Week 4 Day 4 — Recovery

Intermediate Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Run	1	45-60 min		@ easy · Conversational. Peak intensity week — push top sets.
Farmer Carry	3	40m	60s	@ moderate · Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Tempo

Intermediate Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Tempo Run	1	25 min @ moderate		@ tempo · RPE 7. Deload-adjacent: reduce load ~10%, keep reps.
Barbell Front Squat	3	6	90s	@ moderate · Support strength. Deload-adjacent: reduce load ~10%, keep reps.
Pull-Up	3	6	60s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Intervals

Intermediate Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row Intervals	8	500m	60s	@ hard · Even splits. Deload-adjacent: reduce load ~10%, keep reps.
Push Press	3	6	90s	@ moderate · Deload-adjacent: reduce load ~10%, keep reps.
Ab Wheel	3	8	60s	@ wheel · Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Long

Intermediate Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Bike	1	60 min		@ easy · HR <75% max. Deload-adjacent: reduce load ~10%, keep reps.
Romanian Deadlift	3	8	90s	@ moderate · Deload-adjacent: reduce load ~10%, keep reps.

Day 4 · Week 5 Day 4 — Recovery

Intermediate Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Run	1	45-60 min		@ easy · Conversational. Deload-adjacent: reduce load ~10%, keep reps.
Farmer Carry	3	40m	60s	@ moderate · Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Tempo

Intermediate Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Tempo Run	1	25 min @ moderate		@ tempo · RPE 7. Test week — beat Week 4 by load or reps.
Barbell Front Squat	3	6	90s	@ moderate · Support strength. Test week — beat Week 4 by load or reps.
Pull-Up	3	6	60s	@ BW · Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Intervals

Intermediate Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row Intervals	8	500m	60s	@ hard · Even splits. Test week — beat Week 4 by load or reps.
Push Press	3	6	90s	@ moderate · Test week — beat Week 4 by load or reps.
Ab Wheel	3	8	60s	@ wheel · Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Long

Intermediate Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Bike	1	60 min		@ easy · HR <75% max. Test week — beat Week 4 by load or reps.
Romanian Deadlift	3	8	90s	@ moderate · Test week — beat Week 4 by load or reps.

Day 4 · Week 6 Day 4 — Recovery

Intermediate Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Run	1	45-60 min		@ easy · Conversational. Test week — beat Week 4 by load or reps.
Farmer Carry	3	40m	60s	@ moderate · Test week — beat Week 4 by load or reps.

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