Seattle 1/2 marathon -Intermediate
				Intermediate
Week Ending	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
2-Sep	30-45 min	Tempo	45min	30-45 min	Off	4 miles	Off
9-Sep	30-45 min	Tempo	45 min	30-45 min	Off	6 miles	Off
16-Sep	30-45 min	Tempo	45 min	30-45 min	Off	4 miles	Off
23-Sep	30-45 min	Tempo	45 min	30-45 min	Off	8 miles	Off
30-Sep	30-45 min	Hills	45 min	30-45 min	Off	6 miles	Off
7-Oct	30 min	Hills	30 min	30 min	Off	10 miles	Off
14-Oct	30-45 min	Hills	45 min	30-45 min	Off	6 miles	Off
21-Oct	30-45 min	Hills	50 min	30-45 min	Off	12 miles	Off
28-Oct	30-45 min	Track	55 min	30-45 min	Off	8 miles	Off
4-Nov	30-45 min	Track	45 min	30-45 min	Off	15 miles	Off
11-Nov	30-45 min	Track	50 min	30-45 min	Off	10 miles	Off
18-Nov	30-45 min	Track	45 min	30-45 min	Off	8 miles	Off
25-Nov	30-45 min	Track	30 min	20-30 min	Off	3 miles	15-20 min