Intermediate Running Routines

Intermediate Running Routines

intermediate running

Intermediate running routines are designed for individuals that have been regularly performing their running routine for at least 2 years.

In addition, each individual that would like to perform any of the intermediate running routines listed below should have a thorough understanding of their body and have an understanding of the differences between “good pain” and “bad pain”.

This being said, it is important to know when your body is telling you that you need to rest an injury or allow your body to recover.

Individuals that are ready to begin an intermediate running routine will typically have been running between 5 to 7 days per week for a total distance of 25 to 60 miles. General performance levels should fall within
the following criteria for individuals to be considered an intermediate runner:

  • Men – 5K time is between 20:00 and 24:00 minutes and and 10K time is between 40:00 and 48:00 minutes
  • Women – 5K time is between 22:00 and 26:00 minutes and 10K time is between 44:00 and 52:00 minutes

Below are a few tips designed to enhance your level of performance, improve the regularity in which you perform your running routine, reduce your probability of injury, and increase your ability to achieve your personal fitness goals:

  1. 1Select the desired distance that you will perform the running routine at (i.e. 10K).
  2. 2Download the appropriate running routine.
  3. 3Follow the exact running routine per the daily schedule.
  4. 4Remember to properly warm-up, stretch, and cool down before and after each workout.
  5. 5Record and keep track of your results as you progress with the routine.
  6. 6Complete each running routine in it’s entirety.
  7. 7After completing the running routine, consider progressing to the next level of difficulty.
  8. 8Keep checking back, as new and different routines will be added to the site in the future.

Intermediate 5K Training Routine

A twelve week program leading up to a 5K race. For runners who run 25 to 60 miles per week five to seven days per week and who have been consistently running for at least two years.

Intermediate 10K Training Routine

A twelve week program leading up to a 10K race. For runners who run 25 to 60 miles per week five to seven days per week and who have been consistently running for at least two years.

Intermediate Half Marathon Training Routine

A twelve week program leading up to a half marathon. For runners who run 25 to 60 miles per week five to seven days per week and who have been consistently running for at least two years.

Intermediate Marathon Training Routine

A 20 week program leading up to a marathon. For runners who run 25 to 60 miles per week five to seven days per week and who have been consistently running for at least two years.

All Intermediate Running Routines

For your convenience, download all four intermediate running routines (5K, 10K, half marathon and marathon) at once!

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