Running Routines


Running is a natural movement for the human body and is an outstanding way to not only maintain your optimum weight, but to improve your cardiovascular endurance as well. Running, along with walking, are two of the oldest forms of exercise and are excellent additions to any workout routine.

Below is a breakdown of the various running routines, divided into their level of difficulty. Each running routine has a description, the prerequisite requirements for each routine, and the exact training requirements that are to be performed each day. The running routines are divided into five different levels of difficulty and are as follows:

  • Initial Running Routine
  • Beginner Routines
  • Intermediate Routines
  • Advanced Routines
  • Competitive Routines

NOTE: Each primary level of difficulty includes the training routines and the requirements at the 5K, 10K, half marathon, and marathon distances. As with any fitness routine, it is highly recommended that you consult a medical physician prior to beginning the routine.

Running Routines

Initial Running Routines

  • No Prerequisites
  • No Previous Running Experience Required
  • For Individuals who have not been Actively Running

Beginner Running Routines

  • Minimum of 6 Months Running Experience
  • Run 4 to 6 Days per Week
  • Run 15 to 30 Miles per Week

Intermediate Running Routines

  • Minimum of 2 Years Running Experience
  • Run 5 to 7 Days per Week
  • Run 25 to 60 Miles per Week

Advanced Running Routines

  • Minimum of 4 Years Running, 2 Years Racing Experience
  • Run 6 to 7 Days per Week
  • Run 40 to 60 Miles per Week

Competitive Running Routines

  • Minimum of 6 Years Running, 2 Years Racing Experience
  • Run 7 Days per Week, Frequently Twice per Day
  • Run Over 60 Miles per Week

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