12k for Intermediate

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Week 1	Run	Run	Rest	Run	Run	Rest	Run
	3 miles easy	4 miles moderate		3 easy	2 miles dones as		4 miles easy	16
					1/2 mile easy
					1/2 mi moderate
Week 2	Run	Rest	Run	Run	Rest	Run	Run
	4 miles easy		2 miles at goal	3 miles		4 easy	5 mile moderate	18
			race pace	intervals
Week 3	Rest	Run	Run	Rest	Run	Run	Rest
		3 miles done as	5 easy		3 miles moderate	5 miles		16
		1/4 mile easy
		1/4 mile fast
Week 4	Run	Run	Rest	Run	Run	Rest	Run
	3 miles at	4 miles easy		4 miles	3 miles easy		6 miles	21
	race pace			intervals
Week 5	Run	Rest	Run	Run	Rest	Run	Run	19
	3 miles		3 miles	4 miles moderate		3 miles	7 miles
	intervals		moderate				moderate
Week 6	Rest	Run	Run	Rest	Run	Run	Rest
		3 miles	3 miles		4 miles	6 miles		16
			intervals		moderate
Week 7	Run	Run	Rest	Run	Run	Rest	Run
	3 miles at	4 miles easy		5 miles	3 miles		8 miles	23
	race pace				intervals		moderate
Week 8	Run	Rest	Run	Run	Rest	Run	Run
	3 easy		4 miles	4 miles		5 miles	8 miles	24
				intervals
Week 9	Rest	Run	Run	Rest	Run	Run	Rest
		3 miles	5 moderate		4 miles	9 miles		21
		intervals			race pace	easy
Week 10	Run	Run	Rest	Run	Run	Rest	Run
	5 miles	3 easy		5 miles	3 miles easy		6 miles	22
	race pace			race pace			race pace
Week 11	Run	Rest	Run	Run	Rest	Run	Run
	3 easy		4 miles	3 miles		5 miles easy	6 miles easy	21
			race pace	intervals
Week 12	Rest	Run	Run	Rest	Rest	RACE
		3 easy	4 easy			DAY!!!!!		15