Here’s a sample Intermediate Endurance Training plan:
Weekly Structure:
Long-Distance Cardio Sessions (3-4 times per week):
- Focus on running, cycling, or swimming.
- Gradually increase duration each week (e.g., start with 30 minutes and add 5 minutes weekly).
- Maintain a steady pace that allows for conversation.
Cross-Training (1-2 times per week):
- Engage in activities different from the main cardio to work various muscle groups (e.g., rowing, elliptical training, hiking).
Strength Training (1-2 times per week):
- Light to moderate weight exercises focusing on core strength and muscle endurance.
Rest and Recovery:
- At least one full rest day per week.
- Include active recovery days with light activities like walking or gentle yoga.
This plan aims to progressively build cardiovascular endurance while ensuring overall fitness and preventing injury through cross-training and adequate rest.