Capitol City 1/2 marathon
				Intermediate
Week Ending	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
26-Feb	30-45 min	Tempo	45min	30-45 min	Off	4 miles	Off
5-Mar	30-45 min	Tempo	45 min	30-45 min	Off	6 miles	Off
12-Mar	30-45 min	Tempo	45 min	30-45 min	Off	4 miles	Off
19-Mar	30-45 min	Tempo	45 min	30-45 min	Off	8 miles	Off
26-Mar	30-45 min	Hills	45 min	30-45 min	Off	6 miles	Off
2-Apr	30 min	Hills	30 min	30 min	Off	10 miles	Off
9-Apr	30-45 min	Hills	45 min	30-45 min	Off	6 miles	Off
16-Apr	30-45 min	Hills	50 min	30-45 min	Off	12 miles	Off
23-Apr	30-45 min	Track	55 min	30-45 min	Off	8 miles	Off
30-Apr	30-45 min	Track	45 min	30-45 min	Off	15 miles	Off
7-May	30-45 min	Track	50 min	30-45 min	Off	10 miles	Off
14-May	30-45 min	Track	45 min	30-45 min	Off	8 miles	Off
21-May	30-45 min	Track	30 min	30 min	Off	15-20 min	Race