Exercise Home || Beginners | Intermediate | Advanced running schedules

Advanced Running Schedule

A running schedule for advanced runners in separate time and distance plans. Both are designed so you would end up running a similar amount which ever you choose. Further down the page is the advanced marathon schedule.

The advanced running schedule is a maintenance program for the runner who has no immediate races scheduled and wants to maintain fitness.

Time

The advanced running schedule to maintain fitness in minutes per day:

	Time (Minutes)
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	-	35	30	30 Hills	30	45	65	3h 55
2	-	35	25 Tempo	30	30	55 Easy	75	4h 10
3	-	35	30	30 Hills	30	45	65	3h 55
4	-	35	25 Tempo	30	30	55 Easy	75	4h 10

Tempo - Run 30 seconds per minute faster than normal
Hills - Use a hill or an inclined treadmill
Easy - Run 30 seconds per minute slower than normal

Distance

The advanced running schedule to maintain fitness in miles per day:

	Distance (Miles)
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	-	6	5	4 Hills	5	7	10	37
2	-	6	5 Tempo	5	5	8 Easy	12	41
3	-	6	5	4 Hills	5	7	10	37
4	-	6	5 Tempo	5	5	8 Easy	12	41

Tempo - Run 30 seconds per minute faster than normal pace
Hills - Use a hill or an inclined treadmill for this workout
Easy - Run 30 seconds per minute slower than normal pace

Advanced Marathon Schedule

A marathon schedule for advanced runners level showing separate time and distance plans. Both are designed so you would end up running a similar amount which ever you choose.

Time

This advanced marathon time schedule assumes you are already in training at or around the level of the first week:

	Time (Minutes)
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	-	35	30	30 Hills	30	45	65	3h 55
2	-	35	25 Tempo	30	30	55 Easy	75	4h 10
3	-	35	35	30 Hills	30	45	65	4h 00
4	-	45	25 Tempo	35	30	65 Easy	90	4h 50
5	-	45	35	30 Hills	30	50	65	4h 15
6	-	45	25 Tempo	45	30	65 Easy	110	5h 20
7	-	45	45	30 Hills	35	50	60 Hard	4h 30
8	-	50	25 Tempo	45	35	65 Easy	130	5h 50
9	-	50	45	30 Hills	35	50	60 Hard	4h 35
10	-	50	25 Tempo	45	45	65 Easy	150	6h 20
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
11	-	50	45	30 Hills	45	50	60 Hard	4h 45
12	-	50	25 Tempo	45	45	75 Easy	170	6h 50
13	-	55	45	30 Hills	45	50	70 Hard	4h 55
14	-	55	25 Tempo	45	45	75 Easy	190	7h 15
15	-	55	45	30 Hills	45	45	70	4h 50
16	-	45	35	25 Tempo	30	25	45	3h 25
17	-	25	20	15 Easy	-	-	Race

Tempo - Run 30 seconds per minute faster than normal
Hills - Use a hill or an inclined treadmill
Easy - Run 30 seconds per minute slower than normal
Hard - Run at half marathon pace

Distance

This advanced marathon distance schedule assumes you are already in training at or around the level of the first week:

	Distance (Miles)
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	-	6	5	4 Hills	5	7	10	37
2	-	6	5 Tempo	5	5	8 Easy	12	41
3	-	6	6	4 Hills	5	7	10	38
4	-	7	5 Tempo	6	5	9 Easy	14	45
5	-	7	6	4 Hills	5	8	10	40
6	-	7	5 Tempo	7	5	9 Easy	17	50
7	-	7	7	4 Hills	6	8	10 Hard	42
8	-	8	5 Tempo	7	6	9 Easy	20	55
9	-	8	7	4 Hills	6	8	10 Hard	43
10	-	8	5 Tempo	7	7	9 Easy	23	58
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
11	-	8	7	4 Hills	7	8	10 Hard	44
12	-	8	5 Tempo	7	7	10 Easy	26	62
13	-	9	7	4 Hills	7	8	12 Hard	47
14	-	9	5 Tempo	7	7	10 Easy	29	67
15	-	9	7	4 Hills	7	7	12	46
16	-	7	6	5 Tempo	5	4	7	34
17	-	4	3	3 Easy	-	-	Race

Tempo - Run 30 seconds per minute faster than normal
Hills - Use a hill or an inclined treadmill
Easy - Run 30 seconds per minute slower than normal
Hard - Run at half marathon pace