Running Intermediate
Program

Who is this Program For?

1. Perfect for Runners Who:

• Already run 2–3 times/week
• Completed Intro to Running or equivalent
• Want to improve pacing, stamina, and cadence
• Can run continuously for 20–30 minutes
• Want to learn how to run faster without burning out
• Need structure for 5K/10K, HYROX, or functional fitness
• Want AI-adjusted speed training based on real performance

If you’ve used the Intro for Running and Running Add-on by ChAIron, this is your next evolution: expanding speed, volume, aerobic efficiency, and race-readiness.

2. What This Program Helps You Achieve

 Faster Pacing (Without Feeling Destroyed)

• You’ll learn how to hold challenging speeds while staying relaxed.

 Stronger Aerobic Engine

• Expect improved stamina and reduced fatigue on long runs.

 Better Running Mechanics

• Stride efficiency, foot placement, posture, cadence — all continuously refined.

 Smarter Effort Control

• Master speed control across zones:
  ‍Easy • Steady • Tempo • Threshold

 Race-Ready Conditioning

• Ideal for 5K, 10K, HYROX, or mixed-modality athletes needing better run splits.

3. Inside the 8-Week Intermediate Program

 Phase 1: Movement Economy (Week 1–2)

• Improve cadence, foot strike, and stride efficiency
• Introduce light tempo intervals
  

 Phase 2: Aerobic Strength (Week 3–4)

• Longer steady-state runs
• Structured tempo blocks
  
• Controlled mid-zone efforts
  

 Phase 3: Speed Development (Week 5–6)

• Threshold intervals
• Progressive pace runs
  
•  Hill sessions for power + technique
  

 Phase 4: Performance Pacing (Week 7–8)

• Race-pace strategies
• Long intervals
  
• Run-finishing strength & final speed work
  

4.  Why This Program Works

 Adaptive Pacing

• ChAIron adjusts every interval based on how you perform.

 Technique-Integrated Runs

• Cueing for posture, cadence, breathing, and foot strike.

 Balanced Volume

• Enough challenge to improve, but not enough to overload.

 True Intermediate Design

• Not a beginner.
• Not advanced.
• Optimized for the in-between, where real progress happens.

 What’s Included

 You Get:

• 3–4 adaptive running sessions per week
  
• Real-time pace adjustments
• Technique drills are built into warm-ups
• Aerobic, tempo, and threshold workouts
• Video guides for mechanics
• Strength accessory suggestions for runners
• Progress tracking & pace charts