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Advanced Running Routines

Advanced Running Routines


advanced running

The advanced running routines are designed for individuals that regularly perform their running routine consistency, intensity, and the strong desire to improve their physical endurance.

Typical individuals that are ready to begin one of the advanced running routines listed below will have been consistently running for 4 years or more and have approximately 2 years of racing experience.

Individuals that perform the advanced running routines have a strong understanding of their physical capabilities and their limitations as well.

It is extremely important that individuals that run at this level ensure that they are consuming a healthy well-balanced diet, get plenty of rest, a know when you allow their body to recover.

Individuals that are considering an advanced running routine will have been consistently running between 40 to 60 miles per week six to seven days per week. In addition, typical performance times for both men and women would include the following:

  • Men - 5K time is between 17:00 and 20:00 minutes and 10K time is between 34:00 and 40:00 minutes

  • Women - 5K time is between 19:00 and 22:00 minutes and 10K time is between 36:00 and 42:00 minutes

Below are a few steps to consider when regularly performing an advanced running routine:

  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.

Advanced 5K Training Routine

A twelve week program leading up to a 5K race. For runners who run 40 to 60 miles per week six to seven days per week. Runners should have at least four years of experience and two years of racing experience.

Advanced 10K Training Routine

A twelve week program leading up to a 10K race. For runners who run 40 to 60 miles per week six to seven days per week. Runners should have at least four years of experience and two years of racing experience.

Advanced Half Marathon Training Routine

A twelve week program leading up to a half marathon. For runners who run 40 to 60 miles per week six to seven days per week. Runners should have at least four years of experience and two years of racing experience.

Advanced Marathon Training Routine

A 20 week program leading up to a marathon. For runners who run 40 to 60 miles per week six to seven days per week. Runners should have at least four years of experience and two years of racing experience.

All Advanced Running Routines

Download all four advanced routines (5K, 10K, half marathon and marathon) in one!

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