Thank you for choosing our Intermediate flat/hilly course 12-week training plan and thank you for joining GFNY!


This plan will help you train for your next GFNY goal so you can be ready on the day and perform at your best.


This easy-to-follow training plan will help you get you started with structured workouts over the next 12 weeks.


Follow how you feel, the weather and your physical condition, do not hesitate to move sessions, the goal being to be able to follow a typical week and if possible in order: if the plan calls for training on Tuesday and Wednesday, the sessions can be done on Tuesday and Thursday or Wednesday and Thursday.


A piece of advice: plan your next weeks in your personal calendar now, plan the training schedules into your calendar in advance, this will help you follow your training.


If you don't have time and you own an indoor trainer, our sessions until 90 minutes duration have the possibility of being done on your trainer, but not the longer training sessions.


Thank you for choosing our plan and the whole GFNY team wishes you happy training and see you in 12 weeks at your next GFNY.

Note: GFNY cannot be held responsible for the use of this plan and the user assumes full responsibility for the use of this plan.