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12 Week Training Program - Intermediate |
June 12 1600 WU (warm-up), 4x100-3x200-2x300-1x400 with equal distance jog recovery, 1600 CD June 13 3 miles June 14 5 miles June 15 Rest June 16 6 miles June 17 3 Miles June 18 4 miles June 19 1600 WU, 100-200-300-400-500-600 with equal jog recovery, 1600 CD June 20 3 miles June 21 5 miles with 1 mile at 5K pace June 22 Rest June 23 6 miles June 24 3 miles June 25 5 miles June 26 1600 WU, 6x400 @ 5K pace with equal distance jog recovery.1600 CD June 27 3 miles June 28 5 miles with 1 mile at 5K pace June 29 Rest June 30 6 miles July 01 Rest July 02 5 miles July 03 1600 WU, 6x400 @ 5K pace with equal distance jog recovery.1600 CD July 04 3 miles easy July 05 5 miles with 2 x 1 mile @ 5K pace July 06 Rest July 07 7 miles July 08 3 miles July 09 5 miles July 10 1 mile WU, 4x200 -3x300-2x400 with equal distance jog recovery and 400 walk between sets, 1 mile CD July 11 3 miles easy July 12 5 miles with 2 x 1 mile @ 5K pace July 13 Rest July 14 7 miles July 15 3 miles July 16 5 miles July 17 1 mile WU, 2x1600 with 400 walk recovery 1 mile CD July 18 4 miles July 19 6 miles July 20 Rest July 21 7 miles July 22 3 miles July 23 5 miles July 24 1 mile WU, 5 x 800 with 400 walk/jog recovery 1 mile CD July 25 4 miles July 26 6 miles with 2 @ 5K pace July 27 Rest July 28 8 miles July 29 4 miles July 30 5 miles July 31 1 mile WU, Whistle Drill, 1 mile CD August 01 4 miles August 02 6 miles with 2 @ 5K pace August 03 Rest August 04 8 miles August 05 4 miles August 06 5 miles August 07 1 mile WU, 2 mile predicted time, 1 mile CD August 08 4 miles August 09 6 miles Fartlek or hills August 10 Rest August 11 8 miles August 12 4 miles August 13 5 miles August 14 1 mile WU, 2 mile predicted time, 1 mile CD August 15 4 miles August 16 6 miles Fartlek or hills August 17 Rest August 18 8 miles August 19 3 miles August 20 5 miles August 21 1 mile WU, 2 mile predicted time, 1 mile CD August 22 4 miles August 23 6 miles Fartlek or hills August 24 Rest August 25 6 miles August 26 4 miles August 27 4 miles August 28 1 mile WU, 2 mile predicted time, 1 mile CD August 29 Rest August 30 4 miles August 31 3 miles September 01 2 miles September 02 Rest September 03 Labor Day 5K including at least a 1 mile WU and 1 mile CD Please let me know if you have questions. |
