Running Schedule For Intermediate Runners

Running Schedule For Intermediate Runners


As an intermediate runner, you have likely already built a solid base and are ready to take your training to the next level. Whether you’re training for a race or just looking to improve your overall fitness, having a well-structured running schedule is key. In this article, we will discuss a comprehensive running schedule specifically designed for intermediate runners.

Benefits of Having a Running Schedule

Having a running schedule offers numerous benefits for intermediate runners. Here are a few reasons why having a schedule can be advantageous:

1. Structure and Discipline

A running schedule provides structure and helps you develop discipline. By following a set plan, you’ll be more consistent with your training and less likely to skip workouts or slack off.

2. Improvement and Progress

A well-structured running schedule allows you to gradually increase mileage and intensity over time, which leads to continuous improvement and progress. Additionally, by incorporating various types of workouts, you can target different aspects of your fitness and become a more well-rounded runner.

3. Injury Prevention

A well-designed running schedule includes adequate rest days and periodization to prevent overtraining and reduce the risk of injuries. Properly spacing out hard workouts and incorporating recovery days ensures your body has time to adapt and repair.

4. Motivation and Accountability

Having a running schedule can help keep you motivated and accountable. Seeing your planned workouts written down can serve as a reminder and provide an extra push to lace up your shoes and get out the door, especially on days when you’re feeling less motivated.

6-Day Running Schedule For Intermediate Runners

Below is a sample 6-day running schedule for intermediate runners. This schedule incorporates a mix of easy runs, long runs, speed workouts, and recovery days.

Day 1: Easy Run

On day 1, start your week with an easy run at a comfortable pace. This run should be at a conversational pace, where you can hold a conversation without feeling breathless. Aim for a duration of 30-40 minutes.

Day 2: Interval Training

Benefits of Interval Training

Interval training is a type of workout that involves alternating periods of high-intensity effort with periods of recovery. It offers several benefits for intermediate runners:

  • Improved Speed and Stamina: Interval training helps improve your running speed and overall stamina by pushing you to run at a higher intensity during the high-intensity intervals. This translates into faster race times and increased endurance.
  • Increased Metabolic Rate: The high-intensity intervals in interval training can elevate your metabolic rate, leading to increased calorie burn even after the workout. This can be beneficial for weight management and fat loss goals.
  • Enhanced Cardiovascular Fitness: Interval training challenges your cardiovascular system by regularly pushing it outside its comfort zone. Over time, this improves your heart’s ability to pump blood and oxygen to your muscles more efficiently.
  • Variety and Mental Stimulation: Interval training provides a break from traditional steady-state running and adds variety to your training routine. This can help prevent boredom and keep you mentally engaged during your workouts.

Day 3: Rest Day or Cross-training

On day 3, take a rest day to allow your body to recover and repair from the previous workouts. Alternatively, you can engage in low-impact cross-training activities such as swimming, cycling, or yoga to maintain fitness while giving your running muscles a break.

Day 4: Tempo Run

A tempo run is a sustained effort run at a comfortably hard pace, just below your maximum effort. This workout helps improve your lactate threshold, which is the point at which lactic acid starts to accumulate in your muscles. Start with a warm-up, then run at your tempo pace for 20-30 minutes, followed by a cool-down.

Day 5: Easy Run

Similar to day 1, go for an easy run at a comfortable pace. This will help promote recovery and build aerobic endurance. Aim for a duration of 45-60 minutes, depending on your fitness level.

Day 6: Long Run

The long run is an essential part of any running schedule as it helps build endurance and prepares you for longer races. Start with a manageable distance and gradually increase it each week. Aim for a steady pace that allows you to maintain a conversation. The duration of the long run can range from 60 minutes to several hours, depending on your goals and fitness level.

Day 7: Rest or Cross-train

On the seventh day of the running schedule, take a complete rest day or engage in cross-training activities such as stretching, yoga, or light strength training. This day allows your body to fully recover before starting a new week of training.


Remember to listen to your body and make adjustments to the schedule as needed. If you feel excessively fatigued or experience pain, it’s important to prioritize rest and recovery to prevent overtraining and potential injuries.

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