. The Intermediate Schedule / The Advanced Schedule Intermediate: For runners aiming for 3:30-4:30, with training over 5-6 days, and from 32 to 48 miles a week. Advanced: For runners aiming for sub-3:30, with training over 6-7 days, and from 44 to 60 miles a week

  Mon Tue Wed Thu Fri Sat SunWeek 1 5M easy, off-road 7M steady with a few strides 6M easy Run to a hill, then 10 x 30 secs uphill, jog down Rest or 5M easy 6-7M steady, off road 9-11M slow, no pressureWeek 2 5M easy Warm up, then 3-4M at a brisk pace, timed. Warm down 6M steady...

, but of course you can adjust the schedule to your desired target by altering the speed of the fast runs.For runners who are likely to be running outside 80 minutes, the same general principles apply. Building endurance is the key, so train for endurance first

WEEK ONE Mon Rest Tue 20-25 mins easy Wed Rest Thu 10 mins easy, then 4 x 1 min brisk with 2-min jog recoveries, then 10 mins easy Fri Rest Sat 20 mins easy Sun 30 mins easyWEEK TWOMon Rest Tue 20-25 mins easy Wed Rest Thu 10 mins easy, then 4-5 x 90 secs bri...

WEEK ONE Mon Rest Tue Run 1 min, walk 1 min. Do 10 times Wed Rest Thu Run 2 mins, walk 4 mins. Do 5 times Fri Rest Sat Rest Sun Run 2 mins, walk 4 mins. Do 5 times WEEK TWOMon Rest Tue Run 3 mins, walk 3 mins. Do 4 times Wed Rest Thu Run 3 mins, walk 3 mins. ...

30 mins continuously.The ResultCongratulations! You’re a real runner! What next? How about a 5K (3.1-mile) race?Beginner Six-Week Schedule | Intermediate Six-Week Schedule | Your First 5K (non-subscriber preview)

Standfirst: From nought to one hour in 8 weeksAuthor:Issue date:Keywords:-->This schedule accelerates faster than the most basic one, so it’s best for new runners who have some existing fitness - from another sport, perhaps. Still, a gentle start

Once again, in case you can't get hold of your new issue of Runner's World...7-min miling (3:00) 7-min miling (3:00) MILEAGE TARGET: 40-45MMon Mar 1 30 mins easy (approx 4M) or restTues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries

Here are the schedules for the BUPA Great North Run for the 3 pace groups we will have at the race. For paces, refer to the box. NB the schedules can be used for a range of paces – obviously the faster you are, the quicker you will run

Here are the schedules for the pace groups for the Robin Hood Half-Marathon.RUNNER’S WORLD will have pace groups of 1:30, 1:45, 2:00 and 2:15 at the race.1:30 pace | 1:45 pace | 2:00 pace | 2:15 pacePACING CHARTHere are suggested paces for your