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4-Day Running Endurance Plan for Intermediates

A week for an intermediate lifter running and training at home who wants to build endurance: 4 workouts of 60 minutes (Mon long cardio, Tue long cardio, Thu full body, Fri HIIT).

Goal
Endurance
Days per week
4 days
Minutes per workout
60 minutes
Split
Cardio and strength
Level
Intermediate
Where
Home and outdoors

Monday — long cardio

≈ 59 min
Warm-up 2 exercises
  1. Arm Circles

    3 × 30 s rest 15 s

  2. Kneeling Thoracic Rotation

    3 × 30 s rest 15 s

Cardio

  1. Outdoor run

    7.9 km 6:04 /km, zone 2, RPE 5

Cool-down 2 exercises
  1. Doorway Chest Stretch

    3 × 30 s rest 15 s

  2. Overhead Lat Stretch

    3 × 30 s rest 15 s

Tuesday — long cardio

≈ 59 min
Warm-up 2 exercises
  1. Cat–Cow Mobility

    3 × 30 s rest 15 s

  2. Front-to-Back Leg Swings

    3 × 30 s rest 15 s

Cardio

  1. Brisk outdoor walk

    48 min zone 2, RPE 4

Cool-down 2 exercises
  1. Cross-Body Shoulder Stretch

    3 × 30 s rest 15 s

  2. Standing Quad Stretch

    3 × 30 s rest 15 s

Thursday — full body

≈ 58 min
Warm-up 2 exercises
  1. 90/90 Hip Switches

    3 × 30 s rest 15 s

  2. Cat–Cow Mobility

    3 × 30 s rest 15 s

Main work

  1. Sissy Squat

    5 × 10 rest 90 s RPE 6.5

  2. Push-Up Wide

    4 × 12 rest 60 s RPE 6.5

  3. Towel Doorframe Row

    4 × 12 rest 60 s RPE 6.5

  4. Push Up

    4 × 12 rest 60 s RPE 6.5

  5. Backpack Row

    4 × 12 rest 60 s RPE 6.5

  6. Bodyweight Deadlift

    5 × 12 rest 60 s RPE 6.5

Cool-down 2 exercises
  1. Kneeling Hip-Flexor Stretch

    3 × 30 s rest 15 s

  2. Half-Kneeling Hip Flexor Rock

    3 × 30 s rest 15 s

Friday — HIIT

≈ 59 min
Warm-up 2 exercises
  1. Bodyweight Squat to Stand

    3 × 30 s rest 15 s

  2. Arm Circles

    3 × 30 s rest 15 s

Cardio

  1. Jumping jacks

    12 × 40 s rest 20 s zone 4

Cardio

  1. Running Cooldown

    35 min zone 2, RPE 4

Cool-down 2 exercises
  1. Standing Hamstring Stretch

    3 × 30 s rest 15 s

  2. Wall Calf Stretch

    3 × 30 s rest 15 s

RPE is how hard a set feels on a 1–10 scale: at RPE 7 you have about three more reps left.

This is a sample week the Workoutify generator built for this questionnaire. For your own days, time and equipment it will build yours. Built on October 25, 2026

Why it is built this way

  • The week is built around cardio: long easy sessions, intervals and a strength day that keeps muscles and tendons robust.
  • The week is built on polarized cardio: most of the time in easy zones 1–2, a smaller share as intervals. The strength day supports it: 10–20 reps at moderate effort.
  • Rest on the day's main lift is at least 60 s, so the next set goes with the same weight. Accessory exercises get shorter rest.
  • Effort is set on the RPE scale from 1 to 10. RPE 6.5 means roughly 3–4 reps left in reserve: you choose the weight by that feel, not by a percentage of your max.
  • The weeks undulate: moderate, heavy (2 fewer reps, RPE +1) and light (2 more reps, RPE −1) weeks rotate. This page shows the moderate one.
  • Intervals at most twice a week; the rest of the cardio is easy.

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