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» Training Program » Running » Intermediate 12K
 Intermediate 12K

Day 015 - A day off
Rest

Day 016 - Back to the track
6 400-meter repeats

Day 017 - Stair-climbing and cycling
R&R: Run or cross-train, + weights

Day 018 - Mile repeats at race pace
2 1-mile repeats

Day 019 - Try the water
R&R: Run or cross-train

Day 020 - Easy run today
4-mile run

Day 021 - Time for a new route!
7-mile hilly run

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