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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.

Time

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

Distance

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

Intermediate Marathon Schedule

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.

Time

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

Distance

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