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12k for Intermediate

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FirstHealth Fitness

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

 

 

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