Intermediate Half Program 2018
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DATEDAYWORKOUTSTRENGTH TRAINING / STRETCHINGWEEKLY TOTALS
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8/11/2018SaturdayGroup Run - 5.5 Miles plus orientation
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BASE BUILDING PHASE
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8/12/2018SundayRest Day
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8/13/2018Monday30 minutes progressivePush-ups, bridges, clam shells, hip flexors
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8/14/2018Tuesday30 minutes easy
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8/15/2018Wednesday45 minutes easy plus 4 X 60 meter accelsPush-ups, side planks, clamshells, calves
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8/16/2018ThursdayRest Day or Cross Train
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8/17/2018Friday20 minutes easy, plus 4 X 60m accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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8/18/2018SaturdayGroup Run - 6 miles easy, plus 4 X 60m accels 6 miles, 125 minutes
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BASE BUILDING PHASE
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8/19/2018SundayRest Day
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8/20/2018Monday4 miles easy, plus 4 X 60 meter accelsPush-ups, bridges, clam shells, hip flexors
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8/21/2018Tuesday30 minutes progressive,
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8/22/2018Wednesday45 minutes easy, plus 4 X 60 meter accelsPush-ups, side planks, clamshells, calves
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8/23/2018ThursdayRest Day or Cross Train
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8/24/2018Friday20 minutes easy, plus 4 X 60 meter accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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8/25/2018SaturdayGroup Run - 7 miles easy 11 miles, 95 minutes
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BASE BUILDING PHASE
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8/26/2018SundayRest Day
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8/27/2018Monday5 miles easy, plus 4 X 60 meter accelsPush-ups, bridges, clam shells, hip flexors
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8/28/2018Tuesday5 miles easy,
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8/29/2018Wednesday30 minutes easy plus 4 X 60 meter accelsPush-ups, side planks, clamshells, calves
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8/30/2018ThursdayRest Day
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8/31/2018Friday20 minutes easy, plus 4 X 60m accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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9/1/2018SaturdayGroup Run - 6 miles (Back-to-Fronts, miles 3-5) 16 Miles, 50 minutes
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BASE BUILDING PHASE
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9/2/2018SundayRest Day
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9/3/2018Monday4 miles progressive, plus 4 X 60m accelsPush-ups, bridges, clam shells, hip flexors
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9/4/2018Tuesday2 miles easy, 4 X 300m power runs, 2 miles easy
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9/5/2018Wednesday5 miles easy, plus 4 X 60m accelsPush-ups, side planks, clamshells, calves
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9/6/2018ThursdayRest Day or Cross Train
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9/7/2018Friday30 minutes easy
Push-ups, leg lifts, clam shells, quads, hamstrings
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9/8/2018SaturdayGroup Run - 7 miles easy, plus 4 X 60m accels 20 Miles, 30 minutes
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BASE BUILDING PHASE
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9/9/2018SundayRest Day
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9/10/2018Monday4 miles easy, plus 4 X 60m accelsPush-ups, bridges, clam shells, hip flexors
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9/11/2018Tuesday2 miles easy, 4 X 600m power runs, 2 miles easy
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9/12/2018Wednesday5 miles easy, plus 4 X 60m accelsPush-ups, side planks, clamshells, calves
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9/13/2018ThursdayRest Day or Cross Train
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9/14/2018Friday20 minutes easy, plus 4 X 60m accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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9/15/2018SaturdayGroup Run - 7.8 miles23 Miles, 20 minutes
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BASE BUILDING PHASE
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9/16/2018SundayRest Day
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9/17/2018Monday4 miles progressive, plus 4 X 60m accelsPush-ups, bridges, clam shells, hip flexors
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9/18/2018Tuesday4 miles easy, plus 4 X 60m accels
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9/19/2018Wednesday5 miles (miles 2-4 at goal race pace), plus 4 X 60m accels Push-ups, side planks, clamshells, calves
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9/20/2018ThursdayRest Day or Cross Train
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9/21/2018Friday15 minutes easy, plus 4 X 60m accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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9/22/2018SaturdayGroup Run - 9.3 miles 23 Miles, 15 minutes,
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BASE BUILDING PHASE
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9/23/2018SundayRest Day
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9/24/2018Monday4 miles easy, plus 4 X 60m accelsPush-ups, bridges, clam shells, hip flexors
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9/25/2018Tuesday3 miles easy, 4 X 60m accels, 2 miles easy
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9/26/2018Wednesday5 miles (2nd half 10 seconds faster per mile than normal), plus 4 X 60m accelsPush-ups, side planks, clamshells, calves
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9/27/2018ThursdayRest Day
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9/28/2018Friday3 miles easy, plus 4 X 60m accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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9/29/2018SaturdayGroup Run - 10.6 miles easy, plus 4 X 60m accels 26 Miles
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PRIME BUILDING PHASE
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9/30/2018SundayRest Day
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10/1/2018Monday6 miles progressive, plus 4 X 60m accelsPush-ups, bridges, clam shells, hip flexors
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10/2/2018Tuesday5 miles easy
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10/3/2018Wednesday5 miles (miles 2-4 at goal race pace), plus 4 X 60m accels Push-ups, side planks, clamshells, calves
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10/4/2018ThursdayRest Day or Cross Train
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10/5/2018Friday25 minutes easy, plus 4 X 60m accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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10/6/2018SaturdayGroup Run - 10.6 miles easy, plus 4 X 60m accels 26 Miles, 25 minutes,
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PRIME BUILDING PHASE
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10/7/2018SundayRest Day
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10/8/2018Monday6 miles progressive, plus 4 X 60m accelsPush-ups, bridges, clam shells, hip flexors
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10/9/2018Tuesday5 miles easy
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10/10/2018Wednesday8 miles (miles 2-4 at goal race pace), plus 4 X 60m accels Push-ups, side planks, clamshells, calves
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10/11/2018ThursdayRest Day or Cross Train
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10/12/2018Friday30 minutes easy, plus 4 X 60m accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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10/13/2018SaturdayGroup Run - 12 miles 29 Miles, 30 minutes
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PRIME BUILDING PHASE
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10/14/2018SundayRest Day
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10/15/2018Monday6 miles progressive, plus 4 X 60m accelsPush-ups, bridges, clam shells, hip flexors
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10/16/2018Tuesday6 miles easy
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10/17/2018Wednesday8 miles (miles 3-4 at goal race pace), plus 4 X 60m accelsPush-ups, side planks, clamshells, calves
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10/18/2018ThursdayRest Day or Cross Train
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10/19/2018Friday30 minutes easy, plus 4 X 60m accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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10/20/2018SaturdayGroup Run - 10.6 miles (miles 6-9 at goal race pace) 32 miles, 30 minutes
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TAPER PHASE
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10/21/2018SundayRest Day
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10/22/2018Monday4 miles easy, plus 4 X 60m accelsPush-ups, bridges, clam shells, hip flexors
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10/23/2018Tuesday3 miles progressive
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10/24/2018Wednesday5 miles easy, plus 4 X 60m accelsPush-ups, side planks, clamshells, calves
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10/25/2018ThursdayRest Day or Cross Train
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10/26/2018Friday20 minutes easy, plus 4 X 60m accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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10/27/2018SaturdayGroup Run - 8 miles easy (miles 4-5 at goal race pace), plus 4 X 60m accels 20 miles, 20 minutes
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TAPER AND RACE PREP
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10/28/2018SundayRest Day
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10/29/2018Monday3 miles easy, pls 4 X 100m power runPush-ups, bridges, clam shells, hip flexors
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10/30/2018TuesdayRest Day or Cross Train
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10/31/2018Wednesday4 miles (2nd half at 10K race pace), plus 4 X 60m accelsPush-ups, side planks, clamshells, calves
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11/1/2018Thursday30 minutes easy, plus 4 X 60m accels
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11/2/2018FridayRest day
Push-ups, leg lifts, clam shells, quads, hamstrings
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11/3/2018Saturday20 minutes easy, plus 4 X 100m accels7 miles, 50 minutes
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11/4/2018SundayRACE DAY
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PROGRAM TOTAL: 490 MINUTES, 238 MILES
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