Intermediate Training

Week of	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
August 23, 2004	5 miles easy	Rest/xt	4 miles easy	5 miles tempo	rest	6 miles lsd	rest
August 30, 2004	5 miles easy	Rest/xt	4 miles easy	5 miles tempo	rest	rest	6 miles lsd*
September 6, 2004	5 miles easy	Rest/xt	4 miles easy	5 miles tempo	rest	7 miles lsd	rest
September 13, 2004	5 miles easy	Rest/xt	4 miles easy	6 miles tempo	rest	rest	8 miles lsd
September 20, 2004	5 miles easy	Rest/xt	5 miles easy	6 miles tempo	rest	9 miles lsd*	rest
September 27, 2004	5 miles easy	Rest/xt	5 miles easy	6 miles tempo	rest	rest	9 miles lsd
October 4, 2004	5 miles easy	Rest/xt	5 miles easy	6 miles tempo	rest	10 miles lsd*	rest
October 11, 2004	5 miles easy	Rest/xt	5 miles easy	7 miles tempo	rest	rest	12 miles lsd*
October 15, 2004	5 miles easy	Rest/xt	6 miles easy	7 miles tempo	rest	rest	13 miles lsd
October 25, 2004	5 miles easy	Rest/xt	6 miles easy	7 miles tempo	rest	14 miles lsd	rest
November 1, 2004	5 miles easy	Rest/xt	6 miles easy	7 miles tempo	rest	rest	10 miles lsd
November 7, 2004	5 miles easy	Rest/xt	5 miles easy	5 miles easy	rest	RACE	rest

* September 5^th is the Monte Sano 10K & 5K races. Please enter these races as part of your training.

* September 25^th is the Big Spring Jam 5K. Please enter this race as part of your training.

* October 9^th is the Monte Sano 15K. Please enter this race as part of your training.

* October 17^th is the Liz Hurley Ribbon Run 5K. Please use this race as part of your training.

Definition of Terms

Easy miles: Easy runs should be very comfortable. You should run or walk at a pace that allows you to hold a conversation.

Rest: This is an important part of your training. If you simply must exercise choose an activity like swimming or cycling (xt)

LSD: This is Long Slow Distance. Run/walk at the pace you predict for the event, stay comfortable and conversational.