Intermediate Marathon Training Schedule
Date	Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
14-Jun	1	cross	3	5	3	rest	8	5	24
21-Jun	2	cross	3	5	3	rest	9	3	23
28-Jun	3	cross	3	5	3	rest	6	5	22
5-Jul	4	cross	3	6	3	rest	11	6	29
12-Jul	5	cross	3	6	3	rest	12	6	30
19-Jul	6	cross	3	5	3	rest	9	6	26
26-Jul	7	cross	4	7	4	rest	14	7	36
2-Aug	8	cross	4	7	4	rest	15	7	37
9-Aug	9	cross	4	5	4	rest	11	7	31
16-Aug	10	cross	4	8	4	rest	17	8	41
23-Aug	11	cross	5	8	5	rest	18	8	44
30-Aug	12	cross	5	5	5	rest	13	8	36
6-Sep	13	cross	5	8	5	rest	20	5	43
13-Sep	14	cross	5	5	5	rest	12	8	35
20-Sep	15	cross	5	8	5	rest	20	5	43
27-Sep	16	cross	5	6	5	rest	12	4	32
4-Oct	17	cross	4	5	4	rest	8	3	24
11-Oct	18	cross	3	4	rest	rest	race	race
Intermediate Half Marathon Training Schedule
Date	Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
26-Jul	1		3	5 x 400 5-K pace	3	Rest	5	3
2-Aug	2	Strength	3	30 min tempo	3	Rest	6	3
9-Aug	3	work	3.5	6 x 400 5-K pace	3	Rest	5-K Race
16-Aug	4	or	3.5	35 min tempo	3	Rest	7	3
23-Aug	5	light	4	7 x 400 5-K pace	3	Rest	8	3
30-Aug	6	stretching	4	40 min tempo	3	Rest or easy run	10-K Race
6-Sep	7	on	4.5	8 x 400 5-K pace	3	Rest	9	4
13-Sep	8	Mondays	4.5	40 min tempo	3	Rest	10	5
20-Sep	9		5	9 x 400 5-K pace	3	Rest or easy run	15-K Race
27-Sep	10		5	45 min tempo	3	Rest	11	5
4-Oct	11		5	10 x 400 5-K pace	3	Rest	12	3
11-Oct	12		4	30 min tempo	2	Rest	Half Marathon