Intermediate Schedule


WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1 off 40 minutes 30 minutes 60 minutes 30 minutes 30 minutes & 3x strides 90 minutes
2 off 50 minutes 30 minutes 60 minutes off 30 minutes & 5x strides 1.75 hours
3 off 60minutes over long hills 30 minutes 65 minutes off 30 minutes & 5x strides 2 hours
4 off 50 minutes over long hills 30 minutes 65 minutes 20 minutes 30 minutes & 5x strides 2.25 hours
5 off 50 minutes over long hills 30 minutes 70 minutes 30 minutes 30 minutes & 5x strides 2 hours
6 35 minutes 50 minutes over long hills 30 minutes 75 minutes off 30 minutes & 5x strides 2.25 hours
7 off 50 minutes over long hills 30 minutes 70 minutes 30 minutes 30 minutes & 5x strides 2 hours (last 30 minutes moderate)
8 30 minutes 60 minutes over long hills 30 minutes 80 minutes 30 minutes 30 minutes & 5x strides 2.25 hours
9 off 60 minutes over long hills 30 minutes 80 minutes 30 minutes 40 minutes & 5x strides 2 hours (last 45 minutes moderate)
10 35 minutes 50 minutes over long hills (moderate intensity) 30 minutes 80 minutes 40 minutes 30 minutes & 5x strides 2.25 hours
11 off 50 minutes over long hills (moderate intensity) 40 minutes 85 minutes 40 minutes 40 minutes & 5x strides 2 hours (last 60 minutes moderate)
12 35 minutes 50 minutes over long hills (moderate intensity) 30 minutes 90 minutes 40 minutes 30 minutes & 5x strides 2.5 hours
13 off 50 minutes over long hills (moderate intensity) 40 minutes 90 minutes (middle 20 minutes at moderate pace) 40 minutes 40 minutes & 5x strides 2 hours (last 75 minutes moderate)
14 35 minutes 60 minutes over long hills (moderate intensity) 30 minutes 90 minutes (middle 20 minutes at moderate pace) 40 minutes 30 minutes & 5x strides 2.75 hours
15 off 50 minutes over long hills (easyintensity) 40 minutes 90 minutes (middle 30 minutes at moderate pace) 30 minutes 40 minutes & 5x strides 2 hours (last 90 minutes moderate)
16 30 minutes 60 minutes over long hills (moderate intensity) 30 minutes 60 minutes very easy 20 minutes 20 minutes & 5x strides 3 hours
17 off 50 minutes over long hills (easy intensity) 35 minutes 75 minutes 40 minutes 30 minutes & 5x strides 2 hours (hard effort last 60 minutes)
18 off 30 minutes 45 minutes & strides 10 miles (comfortably hard effort) 30 minutes 45 minutes & strides 2 hours (last 90 minutes at moderate pace)
19 20 minutes 40 minutes 50 minutes over long hills (moderate intensity) 20 minutes 20 minutes & 5x strides 3 mile time trial or 5k race 20 minutes very easy
20 off 60 minutes 20 minutes 20 minutes & 5x strides off 20 minutes & a few strides MARATHON