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AdvancedRunning Schedule

A running schedule foradvanced runnersinseparate time and distance plans. Bothare designed soyou would end up running a similar amount which ever you choose. Further down the pageistheAdvanced running and marathon schedules... advanced marathon schedule.

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

Time

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

Time (Minutes)
WeekMonTueWedThuFriSatSunTotal
1-353030 Hills304565
3h 55
2-3525 Tempo303055 Easy75
4h 10
3-353030 Hills304565
3h 55
4-3525 Tempo303055 Easy75
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)
WeekMonTueWedThuFriSatSunTotal
1-654 Hills5710
37
2-65 Tempo558 Easy12
41
3-654 Hills5710
37
4-65 Tempo558 Easy12
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

AdvancedMarathon Schedule

A marathon schedule foradvanced runnerslevelshowing separate time and distance plans. Bothare designed soyou would end up running a similar amount which ever you choose.

Time

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

Time (Minutes)
WeekMonTueWedThuFriSatSunTotal
1-353030 Hills304565
3h 55
2-3525 Tempo303055 Easy75
4h 10
3-353530 Hills304565
4h 00
4-4525 Tempo353065 Easy90
4h 50
5-453530 Hills305065
4h 15
6-4525 Tempo453065 Easy110
5h 20
7-454530 Hills355060 Hard
4h 30
8-5025 Tempo453565 Easy130
5h 50
9-504530 Hills355060 Hard
4h 35
10-5025 Tempo454565 Easy150
6h 20
WeekMonTueWedThuFriSatSunTotal
11-504530 Hills455060 Hard
4h 45
12-5025 Tempo454575 Easy170
6h 50
13-554530 Hills455070 Hard
4h 55
14-5525 Tempo454575 Easy190
7h 15
15-554530 Hills454570
4h 50
16-453525 Tempo302545
3h 25
17-252015Easy--
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)
WeekMonTueWedThuFriSatSunTotal
1-654 Hills5710
37
2-65Tempo558Easy12
41
3-664Hills5710
38
4-75Tempo659Easy14
45
5-764Hills5810
40
6-75Tempo759Easy17
50
7-774Hills6810Hard
42
8-85Tempo769Easy20
55
9-874Hills6810Hard
43
10-85Tempo779Easy23
58
WeekMonTueWedThuFriSatSunTotal
11-874Hills7810Hard
44
12-85Tempo7710Easy26
62
13-974Hills7812 Hard
47
14-95Tempo7710Easy29
67
15-974Hills7712
46
16-765Tempo547
34
17-433Easy--
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







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