INTERMEDIATE PLAN

	1ª WEEK	2ª WEEK	3ª WEEK	4ª WEEK
MONDAY	7 km	7 km	7 km	7 km
TUESDAY	2x10x100	2x10x100	3x10x100	2x10x100
WEDNESDAY	8 km	8 km	8 km	8 km
THURSDAY	Rest	Rest	Rest	Rest
FRIDAY	1x6x60 cuesta 30% a tope; RR=bajar andando	1x6x60 cuesta 30% a tope; RR=bajar andando	1x8x60 cuesta 30% a tope; RR=bajar andando	1x6x60 cuesta 30% a tope; RR=bajar andando
SATURDAY	6 km	6 km	6 km	6 km R1
SUNDAY	10 km	10 km	12 km	7 km R2

	5ª WEEK	6ª WEEK	7ª WEEK	8ª WEEK
MONDAY	7 km	7 km	7 km	7 km
TUESDAY	1x10x200	1x10x200	1x12x200	1x10x200
WEDNESDAY	8 km	8 km	8 km	8 km
THURSDAY	Rest	Rest	Rest	Rest
FRIDAY	1x6x120 cuesta 15% a R3; RR=2'	1x6x120 cuesta 15% a R3; RR=2'	1x6x120 cuesta 15% a R3; RR=2'	8 km R1
SATURDAY	6 km	6 km	6 km	6 km R1
SUNDAY	10 km	10 km	12 km	7 km R2

	9ª WEEK	10ª WEEK	11ª WEEK	12ª WEEK
MONDAY	8 km	8 km	8 km	8 km
TUESDAY	1x6x400; RR1'30''	1x6x400; RR1'30''	1x7x400; RR1'30''	1x6x400; RR1'30''
WEDNESDAY	8 km	8 km	8 km	8 km
THURSDAY	Rest	Rest	Rest	Rest
FRIDAY	1x3x1000 R2; RR3'	1x3x1000 R2; RR3'	1x4x1000 R2; RR3'	1x2x1000 R2; RR3'
SATURDAY	6 km	6 km	6 km	6 km
SUNDAY	10 km	10 km	12 km	7 km

	FINAL WEEK
MONDAY	Run 30' and to do 5-6 a little intense races of 45'' recovery 1'. To stretch.
TUESDAY	30' soft (although you feel well).
WEDNESDAY	20' and later 3-4 progressive short ones. Carbohydrates and water.
THURSDAY	Nothing. Carbohydrates.
FRIDAY	20' and later 3-4 progressive short ones. Carbohydrates and water.
SATURDAY	20' and later 3-4 progressive short ones. Carbohydrates and water.
SUNDAY	To rise of the bed 2 hours before the race, your eat something light and rich in carbohydrates, drink water and you do stretchings. You do not warm much, because you consume energy.

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