Pushing ahead: intermediate program for runners

IF YOU HAVE SUCCESSFULLY COMPLETED THE BEGINNER PROGRAM AND WOULD LIKE TO GO ON TO A MORE DEMANDING LEVEL, YOU’VE COME TO THE RIGHT PLACE!

A few tips before getting started

You may begin the intermediate program as soon as you are able to run for 15 minutes non-stop at a moderate speed.

If you have not followed the beginner program but think you are fit enough to take on the intermediate program, check out our tips for beginner on training for running before you start!

Goal: 35 minutes of continuous running, three times a week.

Duration: 8 weeks

How to read the program:

  • Black numbers = minutes of power walking
  • Green numbers = minutes light jogging

Therefore, the instructions 2 - 15 - 2 - 3 - 2 would mean the following:

  • 2 minutes of power walking (at least 110 steps per minute)
  • 15 minutes of light jogging
  • 2 minutes of power walking
  • 3 minutes of light jogging
  • 2 minutes of power walking to end the session.
Week Day of week Intermediate program (in minutes)
1 Monday:
Wednesday:
Friday:
2 - 15 - 2 - 3 - 2
2 - 15 - 2 - 3 - 2
2 - 15 - 2 - 3 - 2
2 Monday:
Wednesday:
Friday:
2 - 16 - 2 - 4 - 2
2 - 16 - 2 - 4 - 2
2 - 16 - 2 - 4 - 2
3 Monday:
Wednesday:
Friday:
2 - 18 - 1 - 6 - 2
2 - 18 - 1 - 6 - 2
2 - 18 - 1 - 6 - 2
4 Monday:
Wednesday:
Friday:
2 - 20 - 1 - 8 - 2
2 - 20 - 1 - 8 - 2
2 - 20 - 1 - 8 - 2
5 Monday:
Wednesday:
Friday:
2 - 22 - 1 - 7 - 2
2 - 22 - 1 - 7 - 2
2 - 22 - 1 - 7 - 2
6 Monday:
Wednesday:
Friday:
2 - 25 - 1 - 5 - 2
2 - 25 - 1 - 5 - 2
2 - 25 - 1 - 5 - 2
7 Monday:
Wednesday:
Friday:
2 - 28 - 1 - 4 - 2
2 - 28 - 1 - 4 - 2
2 - 28 - 1 - 4 - 2
8 Monday:
Wednesday:
Friday:
2 - 30 - 1-  5 - 2
2 - 30 - 1 - 5 - 2
2 - 35 - 2