Summer Series Intermediate is a six-week mixed fitness program for experienced everyday exercisers. It combines gym-based strength, steady-distance running, intervals, conditioning and recovery without requiring a sporting event or performance target.

The program begins with foundation strength before introducing separate upper- and lower-body work. Steady runs progress to 9 km alongside four interval sessions and selected conditioning challenges. The structure remains flexible for a busy gym while preserving the weekly training intent.

Who is this program for?

• Adults with previous gym experience and an established fitness base.

• People who enjoy combining strength, running and conditioning.

• Independent exercisers who can complete common gym movements safely.

• People who can manage four to six activity days without ongoing coaching.

What will you work on?

• Foundation, upper-body and lower-body strength

• Steady-distance running up to 9 km and four interval sessions

• Optional non-running conditioning choices

• Training consistency, fitness testing, pacing and weekly review

How the program progresses

• Weeks 1-2: establish the routine through foundation strength, steady runs from 3-6 km, a Park Run and practical recovery choices.

  Week 3: combines optional conditioning, a 2 km steady-run add-on, the first interval session, a 9 km steady run and a Park Run.

  Weeks 4-5: introduce separate upper- and lower-body strength sessions, further interval work and broader fitness challenges.

  Week 6: completes a 6 km challenge, a controlled 5 km threshold run, the final interval session and the repeat assessments.

What do you receive?

• A three-file downloadable package: program overview, one-page quick-start and complete six-week program.

• Six weekly dashboards showing the seven-day training structure.

• Week-specific strength tables that preserve exercise order, sets, repetitions and progression.

• Reference libraries stored once near the front, with buttons from relevant weekly pages.

• Movement-preparation guidance and a named flexibility sequence without demonstration photographs.

• Starting and finishing fitness tests, weekly review pages and quick-record prompts.

• Static PDFs designed for phone viewing and printing. No app subscription is included.

What do you need?

• Access to a commercial or well-equipped gym and a safe place to run.

• Previous gym experience and enough technical confidence to complete the prescribed resistance exercises without direct supervision.

• The ability to cover the prescribed steady distances by running, jogging or walking as needed, and to follow the separate interval prescriptions.

• Approximately four to six activity days each week, including recovery or choice-based sessions.

What is not included?

• A zero-experience exercise course or a medically supervised return to activity.

• Individual exercise substitutions, rehabilitation or automatic weekly adjustments.

• Exercise demonstration videos, nutrition coaching or direct technique feedback.

• An app subscription or ongoing coaching service.

  Important suitability note: This is a general training resource, not individual coaching, medical advice or a rehabilitation plan. If you have an injury, health concern or uncertainty about exercise suitability, obtain appropriate professional guidance before beginning.

Not sure which Summer Series program to choose?

• Choose Intermediate when you already have gym experience and want a structured mix of strength, steady-distance running up to 9 km, intervals and conditioning.