Click here to download the Marathon-Intermediate Plans -Generic Excel Spreadsheet
Days of suggested running can be modified however on must be sure that they observe the rest days as your body needs to rest to build/repair muscles plus relieve the body from continuous impact which could lead to injuries.
Days suggested assume a Friday weekend rest day from the work week. If weekends are Saturday and Sunday, then suggested workout days are as of follows: Wed – Speed Workout, Friday AM – Tempo/Race Pace, Sunday – Long Run, Monday PM – Recovery Run
Cross Training – Non Impact cross training on Rest Days can be considered depending on level of fitness – such as Bicycling/Spinning and Swimming. Two-Three days of Weight lifting recommended of free weight bicep and tricep rotations (description in Weight lifting section)
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Cross Training – Two-Three days of Weight lifting recommended just on Rest Days of free weight bicep and tricep rotations (description in Weight lifting section)
See section on Marathon/Half Marathon – Workouts for description of Speed, Tempo, Race Pace and Long Runs/
