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!
8-Week Running Plan for Intermediate
Take a 10-minute walk before you start running. Warming up your body is essential to avoid injury. Days 2, 4, 6 and 7 are devoted to rest, with no running activity.
Please note that the numbers shown in this training chart are in minutes.
