The advanced programs are for runners who are dedicated to train at least 5 times a week, have experience in running the distance and like to improve their time. The focus is on speed and endurance, and the plan involves fartlek, intervals, fitness, hills, and long runs.
The intermediate programs are for those who would like to improve their time and have experience in 5km and/ or 10 km training. Except for the 5k schedule, which is a 8 week program, all programs are 12 weeks and consist of 4 sessions a week and include a variety of workouts like intervals, fartlek, and fitness.
Biterunner offers beginner schedules for all distances. If you have no experience at all and like to start we offer the walk to run program. the other beginner programs don't have a specific focus on time but on the ability to run the selected distance at an easy pace. The 5k and 10k programs take 8 weeks and the 1o miles and half marathon take 12 weeks to finish. you will train 3 times a week and for the half marathon 4 times a week. If you want to go for 10 miles or the half marathon you should be able to do 5k easily and have at least several months of experience with running.
Biterunner developed programs for 5 distances. For absolute beginners we offer the "Walk to Run" program. If you can do this you can take it to the next level and choose from 5k, 10k, 10 miles and half marathon programs. And each distance has 3 options. Beginner, intermediate and advanced, so we have options for everyone.