Marathon Training Program - Intermediate
	Assumes experienced runner who has run one or more marathons; and has a base of 25-30 miles per week
	Week	Sat - Week Ending Date	Sun	Mon	Tues	Weds	Thurs	Fri	Sat	Total Miles
B  A  S  E         B  U  I  L  D  I  N  G	18	6/18/2005	Rest	3	6	3	6	Rest or X-train	8	26
	17	6/25/2005	Rest	3	7	3	7	Rest or X-Train	9	29
	16	7/2/2005	Rest	4	7	3	6	Rest or X-train	10	30
	15	7/9/2005	Rest	5	7	4	6	Rest or X-Train	11	33
	14	7/16/2005	Rest	4	8	4	8	Rest or X-train	12	36
	13	7/23/2005	Rest	4	8	4	8	Rest or X-Train	13	37
	12	7/30/2005	Rest	4	9	4	9	Rest or X-train	14	40
	11	8/6/2005	Rest	5	9	5	9	Rest or X-Train	15	43
	10	8/13/2005	Rest	5	10	5	10	Rest or X-train	16	46
	9	8/20/2005	Rest	5	10	5	10	Rest or X-Train	12	42
Sharpening	8	8/27/2005	Rest	5	11F	5	11	Rest or X-train	18	39
	7	9/3/2005	Rest	5	12F	5	12	Rest or X-Train	12	34
	6	9/10/2005	Rest	6	12T	5	12	Rest or X-train	20	43
	5	9/17/2005	Rest	6	12T	6	12	Rest or X-Train	12	36
	4	9/24/2005	Rest	6	6P	6	12	Rest or X-train	22	46
Tapering	3	10/1/2005	Rest	6	6P	6	10	Rest or X-Train	16	38
	2	10/8/2005	Rest	6	6P	6	10	Rest or X-train	10	32
	1	10/15/2005	Rest	6	2P	3+	3+	Rest or X-Train	Race	36.2
	P = Pace Runs consist of: 1 mile wamup 4 intervals of 100M run at marathon goal pace and 100M walk 4 intervals of 200M run 200M jog A Pace run of 2.5 miles at marathon goal pace 1 Mile cooldown (F)artlek runs include strength building sessions consisting of running 1 min hard followed by 4 mins easy for the middle 6 miles otherwise all runs are done at 75-80% effort/goal pace '+ = Carbohydrate Load