FitnessBegin.com Home Free CD/tape offer The Sedona Method
Home Health Exercise home Dieting Nutrition

Exercise Home||Beginners |Intermediate| Advanced running schedules


IntermediateRunning Schedule

A running schedule forintermediate runnersinseparate time and distance plans. Bothare designed soyou would end up running a similar amount which ever you choose. Further down the page there'sthe Intermediate running and marathon schedules...intermediate marathon schedule.

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

Time

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

Time (Minutes)
WeekMonTueWedThuFriSatSunTotal
1-35 Tempo304545-90
4h 05
2-25Hills304555 Easy-75
3h 50
3-35 Tempo304545-90
4h 05
4-25 Hills304555 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)
WeekMonTueWedThuFriSatSunTotal
1-5 Tempo466-12
33
2-3 Hills467 Easy-10
30
3-5 Tempo466-12
33
4-3 Hills467 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

IntermediateMarathon Schedule

A marathon schedule forintermediate levelshowing separate time and distance plans. Bothare designed soyou 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)
WeekMonTueWedThuFriSatSunTotal
1-25 Hills304555 Easy-75
3h 50
2-35 Tempo304545-90
4h 05
3-25 Hills304555 Easy-105
4h 20
4-35 Tempo304550-90
4h 10
5-25 Hills304565 Easy-120
4h 45
6-35 Tempo305550-90
4h 20
7-25 Hills305565 Easy-135
5h 10
8-35 Tempo405550-90
4h 30
9-25 Hills405565 Easy-150
5h 35
10-35 Tempo405560-90
4h 40
WeekMonTueWedThuFriSatSunTotal
11-25 Hills405575 Easy-165
6h 00
12-40 Tempo405560-90
4h 45
13-35 Hills405575 Easy-180
6h 25
14-35 Tempo404560-90
4h 30
15-25 Hills404550-45
3h 15
16-302015--
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)
WeekMonTueWedThuFriSatSunTotal
1-3Hills467Easy-10
30
2-5Tempo466-12
33
3-3 Hills467Easy-14
34
4-5Tempo467-10
32
5-3Hills468Easy-16
37
6-5Tempo477-10
33
7-3Hills478Easy-18
40
8-5Tempo578-10
35
9-3Hills578Easy-20
43
10-5Tempo578-10
35
WeekMonTueWedThuFriSatSunTotal
11-3Hills579Easy-22
46
12-6Tempo578-10
36
13-4Hills579Easy-24
49
14-4Tempo567-10
32
15-3Hills565-6
25
16-432--
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







Copyright 2005 Sot Media. All rights reserved
Site map | Terms of use | Links4