INTERMEDIATE TRAINING PROGRAM;

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Topeka Organ Donor Memorial Run for Life 15th Anniversary of this NE Kansas Premier 10-Mile Race
Topeka, Kansas April 3, 2010
Junior Run For Life (April 2, 2010)	Ten Mile Race/Relay Two Mile Run/Walk	*MARA Grand Prix Series Event*

INTERMEDIATE TRAINING PROGRAM					GOAL: Complete a 10 mile run Prepared by: Dave Halferty
	MON	TUE	WED	THU	FRI	SAT	SUN
Week 1	Cross-train for 20-30 min. or off	3 miles easy	3 miles easy	Walk or Off	Cross-train for 20-30 min. or off	3 miles easy	3 miles easy
Week 2	Cross-train for 20-30 min. or off	4 miles easy	3 miles easy	Walk or Off	Cross-train for 20-30 min. or off	4 miles easy	3 miles easy
Week 3	Cross-train for 20-30 min. or off	4 miles easy	4 miles easy	Walk or Off	Cross-train for 20-30 min. or off	5 miles easy	3 miles easy
Week 4	Cross-train for 20-30 min. or off	4 miles easy	4 miles easy	Easy Run or Off	Cross-train for 20-30 min. or off	3 miles easy	6 miles easy*
Week 5	Cross-train for 20-30 min. or off	5 miles easy	4 miles easy	Easy Run or Off	Cross-train for 20-30 min. or off	6 miles easy	3 miles easy
Week 6	Cross-train for 20-30 min. or off	5 miles easy	4 miles easy	Easy Run or Off	Cross-train for 20-30 min. or off	7 miles easy	3 miles easy
Week 7	Cross-train for 20-30 min. or off	5 miles easy	4 miles easy	Easy Run or Off	Cross-train for 20-30 min. or off	6 miles easy	4 miles easy
Week 8	Cross-train for 20-30 min. or off	5 miles easy	4 miles easy	Easy Run or Off	Cross-train for 20-30 min. or off	8 miles easy	4 miles easy
Week 9	Cross-train for 20-30 min. or off	5 miles easy	5 miles easy	Easy Run or Off	Cross-train for 20-30 min. or off	6 miles easy	4 miles easy
Week 10	Cross-train for 20-30 min. or off	5 miles easy	5 miles easy	Easy Run or Off	Cross-train for 20-30 min. or off	9 miles easy*	4 miles easy
Week 11	Cross-train for 20-30 min. or off	6 miles easy	5 miles easy	Easy Run or Off	Cross-train for 20-30 min. or off	7 miles easy	4 miles easy
Week 12	Cross-train for 20-30 min. or off	6 miles easy	4 miles easy	Easy Run or Off	Cross-train for 20-30 min. or off	10 mile run, Run for the Heart	3 miles easy

Glossary:

Cross-training- Any other form of aerobic exercise done at an easy to moderate effort. Stretch thoroughly afterward.

Easy- Run at a comfortable pace where you can carry on a conversation with another runner. Stretch thoroughly afterward.

*Running some shorter organized races will provide you with some event experience and help take some of the monotony out of your training. Some races you might want to consider are the Ground Hog Run during early February, and the St. Patrick’s Runs that are held each year in Kansas City, Lawrence, Manhattan, and Wichita.

Jr Run For Life:

Run For Life:

RRCA Affiliated

Sunflower Striders Running Club

Last updated... 08-Apr-2010