|
Intermediate Program |
|
Week starting |
Saturday(Run from the store @8AM) |
Sunday |
Tuesday(Track WO from the store
@6:00PM) |
Wednesday |
Thursday |
|
22-Feb |
Run CCRS Winter Series to get a test of
your fitness level |
4 Miles |
6 x 800 w/400 JR |
5 Miles |
4 miles |
|
1-Mar |
6 miles |
4 Miles |
3 x mile w/400 JR |
5 Miles |
4 miles |
|
8-Mar |
7 miles |
4 Miles |
4 x 1200 w/400 JR |
5 Miles |
4 miles |
|
15-Mar |
8 miles |
4 Miles |
12 x 400 w/200 JR |
5 Miles |
4 miles |
|
22-Mar |
Bancroft 5k Race in Haddonfield. |
4 Miles |
6 x 800 w/400 JR |
6 miles |
4 miles |
|
29-Mar |
9 miles |
4 Miles |
8 x 600 w/400 JR |
6 miles |
4 miles |
|
5-Apr |
10 miles |
4 Miles |
12 x 400 w/200 JR |
6 miles |
4 miles |
|
12-Apr |
Sky's the Limit 5k Race in Downingtown. |
4 Miles |
3 x mile w/400 JR |
6 miles |
4 miles |
|
19-Apr |
12 miles |
4 Miles |
4 x 1200 w/400 JR |
6 miles |
4 miles |
|
26-Apr |
8 miles |
4 Miles |
8 x 400 w/200 JR |
5 Miles |
4 miles |
|
3-May |
3 miles |
Broad Street 10 Mile Race |
Jog 2-3 miles |
Jog 2-3 miles |
Jog 2-3 miles |
|
This program is based on 5 runs per week.
The most benefit will be derived from making the Saturday and Tuesday
Runs from the store. |
|
If you have to miss a run, it should be
the Wednesday or Thursday run. We also meet for a run from the store
on Wednesday @5:45AM and 6:30PM. |