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12 Week Training Program - Intermediate |
June 10 1600 WU; 4X100-2X200-1X400 @ 5K race pace with equal distance jog recovery; 1600 CD June 11 3 miles easy June 12 4 miles @ :30-1:00 per mile slower than 5K race pace June 13 Rest June 14 5 miles or Poplarville 5K June 15 3 miles easy June 16 4 miles @ :30-1:00 per mile slower than 5K race pace June 17 1600 WU; 2 sets of 8 x 100 with 100 jog recovery and 400 walk between sets; 1600 CD June 18 3 miles easy June 19 1 mile WU; 2 miles as close to 5K race pace as possible; 1 mile CD June 20 Rest June 21 5 miles @ 1-1:30 per mile slower than 5K race pace June 22 3 miles easy June 23 4 miles @ :30-1:00 per mile slower than 5K race pace June 24 1600 WU; 2 sets of 6 x 200 @ 5K race pace with equal distance jog recovery & 400 walk between sets; 1600 CD June 25 3 miles easy June 26 10 min WU; 3 x 5 min hard/5 min easy;10 min CD June 27 ;Rest June 28 5 miles @ 1-1:30 per mile slower than 5K race pace June 29 3 miles easy June 30 4 miles @ :30-1:00 per mile slower than 5K race pace July 01 1600 WU; 2 sets of 3 x 300 @ 5K race pace with equal distance jog recovery & 400 walk between sets; 1600 CD July 02 3 miles easy July 03 1 mile WU; 2 x 1 mile @ sub 5K pace with 6-8 minute walk between; 1 mile CD July 04 Rest July 05 6 miles @ 1-1:30 per mile slower than 5K race pace July 06 3 miles easy July 07 4 miles @ :30-1:00 per mile slower than 5K race pace July 08 1600 WU; 2 sets of 3 x 400 @ 5K race pace with equal distance jog recovery & 400 walk between sets; 1600 CD July 09 4 miles easy July 10 1 mile WU; 2 miles as close to 5K race pace as possible; 1 mile CD July 11 Rest July 12 6 miles @ 1-1:30 per mile slower than 5K race pace July 13 3 miles easy July 14 4 miles @ :30-1:00 per mile slower than 5K race pace July 15 1600 WU; Whistle Drill (timed run/jog); 1600 CD July 16 4 miles easy July 17 1 mile WU; 2 x 1 mile @ sub 5K pace with 6-8 minute walk between; 1 mile CD July 18 Rest July 19 6 miles @ 1-1:30 per mile slower than 5K race pace July 20 3 miles easy July 21 4 miles @ :30-1:00 per mile slower than 5K race pace July 22 1600 WU; 2 sets of 3 x 400 @ 5K race pace with equal distance jog recovery & 400 walk between sets; 1600 CD July 23 3 miles easy July 24 1 mile WU; 2 miles as close to 5K race pace as possible; 1 mile CD July 25 Rest July 26 7 miles @ 1-1:30 per mile slower than 5K race pace July 27 4 miles easy July 28 4 miles @ :30-1:00 per mile slower than 5K race pace July 29 1600 WU; 2 sets of 6 x 200 @ 5K race pace with equal distance jog recovery & 400 walk between sets; 1 600 CD July 30 3 miles easy July 31 1 mile WU; 2 x 1 mile @ sub 5K pace with 6-8 minute walk between; 1 mile CD August 01 Rest August 02 7 miles @1-1:30 per mile slower than 5K race pace August 03 3 miles easy August 04 4 miles @ :30-1:00 per mile slower than 5K race pace August 05 Trek the Trace-Usually 2 mile predicted times; do at least 1 mile WU and 1 mile CD August 06 4 miles easy August 07 10 min WU; 3x5 min hard/5 min easy;10 min CD August 08 Rest August 09 7 miles @ 1-1:30 per mile slower than 5K race pace August 10 3 miles easy August 11 4 miles @ :30-1:00 per mile slower than 5K race pace August 12 Trek the Trace-Usually 2 mile predicted times; do at least 1 mile WU and 1 mile CD August 13 4 miles easy August 14 10 min WU; 3x5 min hard/5 min easy;10 min CD August 15 Rest August 16 Oak Grove 5K race or 5 mile s August 17 3 miles easy August 18 4 miles @ :30-1:00 per mile slower than 5K race pace August 19 Trek the Trace-Usually 2 mile predicted times; do at least 1 mile WU and 1 mile CD August 20 3 miles easy August 21 10 min WU; 3x5 min hard/5 min easy;10 min CD August 22 Rest August 23 6 miles @ 1-1:30 per mile slower than 5K race pace August 24 3 miles easy August 25 4 miles @ :30-1:00 per mile slower than 5K race pace August 26 Trek the Trace-Usually 2 mile predicted times; do at least 1 mile WU and 1 mile CD August 27 3 miles easy August 28 Rest August 29 1 mile WU; 6x1 min hard/1 min easy; 1 mile CD August 30 2 miles easy August 31 Rest September 01 Labor Day 5K including at least a 1 mile WU and 1 mile CD Please let me know if you have questions. |
