4-Week Run Bridge: Intervals & Long Runs

Running Self-Paced

4-Week Run Bridge: Intervals & Long Runs

4 weeks

About this plan

Between challenges or programs? This 4-week bridge keeps your fitness and routine on track, with strides every week, half marathon pace intervals, hills, a broken progression run, and a longer endurance run each weekend that builds from 45 to 60 minutes.

Choose 3, 4 or 5 runs per week. Workouts suit runners of all levels, so it's also a great way to get a feel for Team Wilpers training if you're new.

Weeks

3, 4, 5

Days/Week Options

Program Structure

Week 1

Mon: 45m Wed: 30m Thu: 30m Sat: 45m Sun: 30m

Rest: Tue, Fri

Week 2

Mon: 45m Wed: 30m Thu: 30m Sat: 45m Sun: 30m

Rest: Tue, Fri

Week 3

Mon: 45m Wed: 45m Thu: 30m Sat: 1h Sun: 30m

Rest: Tue, Fri

Week 4

Mon: 45m Wed: 45m Thu: 30m Sat: 1h Sun: 30m

Rest: Tue, Fri