Intermediate Running Schedule
A running schedule for intermediate
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
there's the  intermediate marathon schedule.
The intermediate running schedule
is a maintenance program for the runner who has no immediate races scheduled and wants
to maintain fitness.
The intermediate running schedule to maintain fitness in minutes per day:
| Time (Minutes) |
|---|
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|
| 1 | - | 35 Tempo | 30 | 45 | 45 | - | 90 | 4h 05 |
|---|
| 2 | - | 25 Hills | 30 | 45 | 55 Easy | - | 75 | 3h 50 |
|---|
| 3 | - | 35 Tempo | 30 | 45 | 45 | - | 90 | 4h 05 |
|---|
| 4 | - | 25 Hills | 30 | 45 | 55 Easy | - | 75 | 3h 50 |
|---|
- 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
The intermediate running schedule to maintain fitness in miles per day:
| Distance (Miles) |
|---|
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|
| 1 | - | 5 Tempo | 4 | 6 | 6 | - | 12 | 33 |
|---|
| 2 | - | 3 Hills | 4 | 6 | 7 Easy | - | 10 | 30 |
|---|
| 3 | - | 5 Tempo | 4 | 6 | 6 | - | 12 | 33 |
|---|
| 4 | - | 3 Hills | 4 | 6 | 7 Easy | - | 10 | 30 |
|---|
- 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
A marathon schedule for intermediate level showing
separate time and distance plans. Both are designed
so you would end up running a similar amount which ever you choose.
This intermediate 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 | - | 25 Hills | 30 | 45 | 55 Easy | - | 75 | 3h 50 |
|---|
| 2 | - | 35 Tempo | 30 | 45 | 45 | - | 90 | 4h 05 |
|---|
| 3 | - | 25 Hills | 30 | 45 | 55 Easy | - | 105 | 4h 20 |
|---|
| 4 | - | 35 Tempo | 30 | 45 | 50 | - | 90 | 4h 10 |
|---|
| 5 | - | 25 Hills | 30 | 45 | 65 Easy | - | 120 | 4h 45 |
|---|
| 6 | - | 35 Tempo | 30 | 55 | 50 | - | 90 | 4h 20 |
|---|
| 7 | - | 25 Hills | 30 | 55 | 65 Easy | - | 135 | 5h 10 |
|---|
| 8 | - | 35 Tempo | 40 | 55 | 50 | - | 90 | 4h 30 |
|---|
| 9 | - | 25 Hills | 40 | 55 | 65 Easy | - | 150 | 5h 35 |
|---|
| 10 | - | 35 Tempo | 40 | 55 | 60 | - | 90 | 4h 40 |
|---|
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|
| 11 | - | 25 Hills | 40 | 55 | 75 Easy | - | 165 | 6h 00 |
|---|
| 12 | - | 40 Tempo | 40 | 55 | 60 | - | 90 | 4h 45 |
|---|
| 13 | - | 35 Hills | 40 | 55 | 75 Easy | - | 180 | 6h 25 |
|---|
| 14 | - | 35 Tempo | 40 | 45 | 60 | - | 90 | 4h 30 |
|---|
| 15 | - | 25 Hills | 40 | 45 | 50 | - | 45 | 3h 15 |
|---|
| 16 | - | 30 | 20 | 15 | - | - | 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
This intermediate 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 | - | 3 Hills | 4 | 6 | 7 Easy | - | 10 | 30 |
|---|
| 2 | - | 5 Tempo | 4 | 6 | 6 | - | 12 | 33 |
|---|
| 3 | - | 3 Hills | 4 | 6 | 7 Easy | - | 14 | 34 |
|---|
| 4 | - | 5 Tempo | 4 | 6 | 7 | - | 10 | 32 |
|---|
| 5 | - | 3 Hills | 4 | 6 | 8 Easy | - | 16 | 37 |
|---|
| 6 | - | 5 Tempo | 4 | 7 | 7 | - | 10 | 33 |
|---|
| 7 | - | 3 Hills | 4 | 7 | 8 Easy | - | 18 | 40 |
|---|
| 8 | - | 5 Tempo | 5 | 7 | 8 | - | 10 | 35 |
|---|
| 9 | - | 3 Hills | 5 | 7 | 8 Easy | - | 20 | 43 |
|---|
| 10 | - | 5 Tempo | 5 | 7 | 8 | - | 10 | 35 |
|---|
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|
| 11 | - | 3 Hills | 5 | 7 | 9 Easy | - | 22 | 46 |
|---|
| 12 | - | 6 Tempo | 5 | 7 | 8 | - | 10 | 36 |
|---|
| 13 | - | 4 Hills | 5 | 7 | 9 Easy | - | 24 | 49 |
|---|
| 14 | - | 4 Tempo | 5 | 6 | 7 | - | 10 | 32 |
|---|
| 15 | - | 3 Hills | 5 | 6 | 5 | - | 6 | 25 |
|---|
| 16 | - | 4 | 3 | 2 | - | - | 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
|
