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Prior to
Starting:
To enter
into the intermediate level training program
you need to have
a mileage base
of regular
running of 25 - 30 miles
per week. Preferably 4 to
six days per
week.
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If you are
not yet running at this level hold off on
starting the training and focus on building your
running base.
Over the course
of the program,
you will be
required to
increase your
weekly mileage
up to 55 miles.
Two 20 mile
training runs
are included in
the schedule.
Here is a week
by week summary
of the training
schedule:
|
Week
#... |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
Race |
|
Weekly
miles: |
27 |
29 |
32 |
32 |
36 |
40 |
44 |
49 |
49 |
52 |
55 |
50 |
45 |
40 |
30 |
25 |
35 |
|
Longest
Run: |
8 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
18 |
17 |
20 |
19 |
17 |
20 |
15 |
10 |
26 |
Total
Training miles =
670
The
'Complete
Schedule'
option on the
menu bar shows
the complete
schedule you
will be
following for
the 18 weeks.
However, we recommend you
use the weekly
schedule as you
progress through
the program.
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Try
to follow the
program as
closely as
possible as it
is designed to
maximize the
training benefit
you can get from your
workouts.
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