Intermediate Running Program

You’ve probably heard it said that exercise is medicine. Well, it’s not just a saying; it’s the truth. There’s a raft of scientific evidence that proves that regular exercise (150 minutes per week, which is about 30 minutes five times per week)—and running in particular—has health benefits that extend well beyond any pill a doctor could prescribe. Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life, and even helps you live longer
If you can run for about 30 minutes straight—at any speed—this plan's for you. At the end of six weeks you'll be able to do a full hour on the road—and you'll score a killer body that's 10 pounds lighter.
Run at a pace that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one full day of rest each week. And don't forget to stretch after each workout.