Marathon Training : Intermediate 2

About the Intermediate 2 Program

What's the difference between the Intermediate 1 and the Intermediate 2 Marathon Training Programs? A little bit of mileage, that's all. Runners who choose the latter run three 20-milers toward the end of the program instead of two. And there's a bit more mileage leading up to those 20-milers. Otherwise, the programs are basically the same. You would choose one or the other depending on how many marathons you have run and how your training has progressed. A logical progression would be to start with one of the Novice programs (1 or 2), move to Intermediate 1 for your next marathon and Intermediate 2 for the one after that. Or you may want to stay longer at each level before moving up. And you can even move backwards from Advanced. The choice is yours. Each day, if you sign up for this program, Hal will send you emails telling you what to run and offering training tips. For more information, check out the Program Details below.

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At a glance

Author: Hal Higdon Length: 18 Weeks Typical Week: 1 X-Train, 7 Other, 5 Run, 1 Day Off Longest Workout: 20 miles

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Hal on his Intermediate 2 Program

This is Intermediate 2. The Novice 1 and Advanced 2 training programs in my Marathon Training Guide represent the extremes. The former programs are designed for runners running their first marathons, or experienced runners who are happy with that level of training and see no need to do more. The latter programs are designed for those very experienced runners, who have done a number of marathons, perhaps have plateaued in their times, and want to maximize their ability by training hard and incorporating speedwork into their training. In between, there’s a broad area for runners just like you! If you previously have trained using one of the novice programs (1 or 2), or Intermediate 1, you now can increase your mileage a bit, run some workouts at a faster pace, and seek improvement.

Intermediate 2 offers a slight jump in difficulty from Intermediate 1. You begin in Week 1 with a long run of 10 miles instead of 8 miles. You thus get to 20 miles for your long run by Week 11, which permits a third 20-miler in Week 15. Midweek mileage is slightly higher, but instead of cross-training on the weekends, you get more serious about your running and do a second run of 5-10 miles, often at marathon race pace. You now do your cross-training on Mondays, instead of taking the day off. Incidentally, Intermediate 2 is the ideal training program for those doing the popular “Goofy” run at the Walt Disney World Marathon, where you run a half on Saturday followed by a full marathon on Sunday. This program’s 10-mile pace run followed by a 20-mile long run offers the perfect jumping-off platform for racing 13-26.

Additional tips and instructions are available if you sign up for the interactive version, available through TrainingPeaks.

Long Runs: The key to the program is the long run on weekends, which builds from 10 miles in the first week to a maximum of 20 miles. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I’ve tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a “stepback” week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program.

Run Slow: Normally I recommend that runners do their long runs anywhere from 30 to 90 or more seconds per mile slower than their marathon pace. This is very important. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You’ll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week’s long run. Save your fast running for the marathon itself. There are plenty of days during the rest of the week, when you can run race pace. So simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run. Have fun. Which brings up my next point.

3/1 Training: Toward the end of the run, if you’re still feeling fresh, you may want to pick up the pace and finish somewhat faster. This will convert your long run into what I call a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace–though still not race pace. This 3/1 strategy is advised for only the most experienced runners, and I don’t recommend you do it more than once out of every three weekends. In other words: first weekend, easy run; second weekend, 3/1 run; third weekend, step back to a shorter distance. My philosophy is that it’s better to run too slow during long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn’t matter.

Walking Breaks: Walking is a perfectly acceptable strategy even for intermediate runners, and it works during training runs too. While some coaches recommend walking 1 minute out of every 10, or walking 1 minute every mile, I teach runners to walk when they come to an aid station. This serves a double function: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through aid stations, you’ll be less likely to block those behind. It’s a good idea to follow this strategy in training as well. (You may want to use a water belt if you don’t have easy access to water on your training course.) You will lose less time walking than you think. I once ran a 2:29 marathon as a master, winning a world title, walking through every aid station. My son Kevin ran 2:18 and qualified for the Olympic Trials employing a similar strategy. And Bill Rodgers took four brief breaks (tying a shoe on one of them) while running 2:09 and winning the 1975 Boston Marathon. Walking gives your body a chance to rest, and you’ll be able to continue running more comfortably. It’s best to walk when you want to, not when your (fatigued) body forces you too.

Race Pace: What do I mean by “race pace?” It’s a frequently asked question, so let me explain. Race pace is the pace you plan to run in the race you’re training for. If you’re training for a 4:00 marathon, your average pace per mile is 9:09. So you would run that same pace when asked to run race pace (sometimes stated simply as “pace” on the training charts). If you were training for a 5-K or 10-K, “race pace” would be the pace you planned to run in those races. Sometimes in prescribing speedwork, I define paces for different workouts as 5-K pace or 10-K pace, but you won’t be asked to run this fast in the Intermediate 2 program.

Cross-Training: Mondays in the intermediate programs are devoted to cross-training. What is cross-training? It is any other form of aerobic exercise that allows you to use slightly different muscles while resting (usually) the day after your long run. In this program, we run long on Sundays and cross-train on Mondays. The best cross-training exercises are swimming, cycling or even walking. What about sports such as tennis or basketball? Activities requiring sideways movements are not always a good choice. Particularly as the mileage builds up toward the end of the program, you raise your risk of injury if you choose to play a sport that requires sudden stopping and starting. One tip: You don’t have to cross-train the same each week. And you could even combine two or more exercises: walking and easy jogging or swimming and riding an exercise bike in a health club. Cross-training for 30-60 minutes will help you recover after your Sunday long runs.

Midweek Training: Training during the week also should be done mostly at a comparatively easy pace. As the weekend mileage builds, the weekday mileage also builds. Add up the numbers, and you’ll see that you run roughly the same mileage during the week as you do during long runs on the weekends. Midweek workouts on Wednesdays build from 5 to 10 miles. There are similar slight advances on Tuesdays and Thursdays. The program is built on the concept that you do more toward the end than at the start. That sounds logical, doesn’t it? Believe me–as tens of thousands of marathoners using this schedule have proved–it works.

Rest: Despite my listing it at the end, rest is an important component of this or any training program. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. Coaches also state that you can’t run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you’re constantly fatigued, you will fail to reach your potential. This is why I designate Friday as a day of rest for intermediate runners. It allows you to gather forces for hard running on Saturdays and Sundays. If you need to take more rest days–because of a cold or a late night at the office or a sick child–do so. And if you’re tired from the weekend, take Monday off as well–or cut the length of your cross-training. The secret to success in any training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can afford–and may benefit from–extra rest.

Speedwork? There is no speedwork involved in the Intermediate 2 program. If you feel you need speedwork to improve, check out the advanced training schedules, which offer hill training, interval training and tempo runs on different days of the week. Normally, however, I recommend that marathoners save their speedwork for times of the year when they are not doing a marathon mileage buildup. Check the shorter-distance training programs elsewhere on this web site for more on that.

Modifying the program: My training programs are not carved in concrete, and you can make appropriate changes based on your experience, or to suit your convenience. One frequent request made by runners using my forums is to modify the order of the weekend runs, particularly those who want to run long on Saturdays instead of Sundays, because that’s when their friends do their long runs. Running with friends is certainly more fun than running alone, but the pace runs are placed on Saturdays ahead of the long runs on Sundays for a purpose. The main reason is to tire you out a bit in the first workout Saturday so you are not tempted to do the second workout Sunday too fast. It is also difficult to hit race pace on Sunday the day after a draining long run. Some runners ask if they can split these two workouts, for example, running pace on Friday and long on Sunday. They can, but it defeats somewhat the purpose of two “hard” workouts back to back on Saturdays and Sundays. Most runners have more time for their training on the weekends. So modify the program if you want, but if you make too many modifications, you’re not following the program.

Week Mon Tue Wed Thu Fri Sat Sun
1 Cross 3 mi run 5 mi run 3 mi run Rest 5 mi pace 10
2 Cross 3 mi run 5 mi run 3 mi run Rest 5 mi run 11
3 Cross 3 mi run 6 mi run 3 mi run Rest 6 mi pace 8
4 Cross 3 mi run 6 mi run 3 mi run Rest 6 mi pace 13
5 Cross 3 mi run 7 mi run 3 mi run Rest 7 mi run 14
6 Cross 3 mi run 7 mi run 3 mi run Rest 7 mi pace 10
7 Cross 4 mi run 8 mi run 4 mi run Rest 8 mi pace 16
8 Cross 4 mi run 8 mi run 4 mi run Rest 8 mi run 17
9 Cross 4 mi run 9 mi run 4 mi run Rest Rest Half Marathon
10 Cross 4 mi run 9 mi run 4 mi run Rest 9 mi pace 19
11 Cross 5 mi run 10 mi run 5 mi run Rest 10 mi run 20
12 Cross 5 mi run 6 mi run 5 mi run Rest 6 mi pace 12
13 Cross 5 mi run 10 mi run 5 mi run Rest 10 mi pace 20
14 Cross 5 mi run 6 mi run 5 mi run Rest 6 mi run 12
15 Cross 5 mi run 10 mi run 5 mi run Rest 10 mi pace 20
16 Cross 5 mi run 8 mi run 5 mi run Rest 4 mi pace 12
17 Cross 4 mi run 6 mi run 4 mi run Rest 4 mi run 8
18 Cross 3 mi run 4 mi run Rest Rest 2 mi run Marathon
Week Mon Tue Wed Thu Fri Sat Sun
1 Cross 4.8 km run 8.1 km run 4.8 km run Rest 8.1 km pace 16.1
2 Cross 4.8 km run 8.1 km run 4.8 km run Rest 8.1 km run 17.7
3 Cross 4.8 km run 9.7 km run 4.8 km run Rest 9.7 km pace 12.9
4 Cross 4.8 km run 9.7 km run 4.8 km run Rest 9.7 km pace 21.0
5 Cross 4.8 km run 11.3 km run 4.8 km run Rest 11.3 km run 22.5
6 Cross 4.8 km run 11.3 km run 4.8 km run Rest 11.3 km pace 16.1
7 Cross 6.4 km run 12.9 km run 6.4 km run Rest 12.9 km pace 25.7
8 Cross 6.4 km run 12.9 km run 6.4 km run Rest 12.9 km run 27.4
9 Cross 6.4 km run 14.5 km run 6.4 km run Rest Rest Half Marathon
10 Cross 6.4 km run 14.5 km run 6.4 km run Rest 14.5 km pace 30.6
11 Cross 8.1 km run 16.1 km run 8.1 km run Rest 16.1 km run 32.2
12 Cross 8.1 km run 9.7 km run 8.1 km run Rest 9.7 km pace 19.3
13 Cross 8.1 km run 16.1 km run 8.1 km run Rest 16.1 km pace 32.2
14 Cross 8.1 km run 9.7 km run 8.1 km run Rest 9.7 km run 19.3
15 Cross 8.1 km run 16.1 km run 8.1 km run Rest 16.1 km pace 32.2
1 Cross 8.1 km run 12.9 km run 8.1 km run Rest 6.4 km pace 19.3
17 Cross 6.4 km run 9.7 km run 6.4 km run Rest 6.4 km run 12.9
18 Cross 4.8 km run 6.4 km run Rest Rest 3.2 km run Marathon


Gp z Epjude

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November 5, 2020

w: LPC Strategic Committee LeakInboxLPC leaker 1:47 PM (7 hours ago)toHello,
Original Message ‐‐‐‐‐‐‐ On Saturday, October 10, 2020 1:38 PM, REMOVED wrote:
Dear *******,
I want to provide you some very important information. I’m a committee member within the Liberal Party of Canada. I sit within several committee groups but the information I am providing is originating from the Strategic Planning committee (which is steered by the PMO).
I need to start off by saying that I’m not happy doing this but I have to. As a Canadian and more importantly as a parent who wants a better future not only for my children but for other children as well. The other reason I am doing this is because roughly 30% of the committee members are not pleased with the direction this will take Canada, but our opinions have been ignored and they plan on moving forward toward their goals. They have also made it very clear that nothing will stop the planned outcomes.
The road map and aim was set out by the PMO and is as follows:
Phase in secondary lock down restrictions on a rolling basis, starting with major metropolitan areas first and expanding outward. Expected by November 2020.
Rush the acquisition of (or construction of) isolation facilities across every province and territory. Expected by December 2020.
Daily new cases of COVID-19 will surge beyond capacity of testing, including increases in COVID related deaths following the same growth curves. Expected by end of November 2020.
Complete and total secondary lock down (much stricter than the first and second rolling phase restrictions). Expected by end of December 2020 – early January 2021
Reform and expansion of the unemployment program to be transitioned into the universal basic income program. Expected by Q1 2021.
Projected COVID-19 mutation and/or co-infection with secondary virus (referred to as COVID-21) leading to a third wave with much higher mortality rate and higher rate of infection. Expected by February 2021.
Daily new cases of COVID-21 hospitalizations and COVID-19 and COVID-21 related deaths will exceed medical care facilities capacity. Expected Q1 – Q2 2021.
Enhanced lock down restrictions (referred to as Third Lock Down) will be implemented. Full travel restrictions will be imposed (including inter-province and inter-city). Expected Q2 2021.
Transitioning of individuals into the universal basic income program. Expected mid Q2 2021.
Projected supply chain break downs, inventory shortages, large economic instability. Expected late Q2 2021.
Deployment of military personnel into major metropolitan areas as well as all major roadways to establish travel checkpoints. Restrict travel and movement. Provide logistical support to the area. Expected by Q3 2021.
Along with that provided road map the Strategic Planning committee was asked to design an effective way of transitioning Canadians to meet a unprecedented economic endeavor. One that would change the face of Canada and forever alter the lives of Canadians.
What we were told was that in order to offset what was essentially an economic collapse on a international scale, that the federal government was going to offer Canadians a total debt relief.
This is how it works: the federal government will offer to eliminate all personal debts (mortgages, loans, credit cards, etc) which all funding will be provided to Canada by the IMF under what will become known as the World Debt Reset program.
In exchange for acceptance of this total debt forgiveness the individual would forfeit ownership of any and all property and assets forever.
The individual would also have to agree to partake in the COVID-19 and COVID-21 vaccination schedule, which would provide the individual with unrestricted travel and unrestricted living even under a full lock down (through the use of photo identification referred to as Canada’s HealthPass) .
Committee members asked who would become the owner of the forfeited property and assets in that scenario and what would happen to lenders or financial institutions, we were simply told “the World Debt Reset program will handle all of the details”.
Several committee members also questioned what would happen to individuals if they refused to participate in the World Debt Reset program, or the HealthPass, or the vaccination schedule, and the answer we got was very troubling. Essentially we were told it was our duty to make sure we came up with a plan to ensure that would never happen. We were told it was in the individuals best interest to participate.
When several committee members pushed relentlessly to get an answer we were told that those who refused would first live under the lock down restrictions indefinitely.
And that over a short period of time as more Canadians transitioned into the debt forgiveness program, the ones who refused to participate would be deemed a public safety risk and would be relocated into isolation facilities. Once in those facilities they would be given two options, participate in the debt forgiveness program and be released, or stay indefinitely in the isolation facility under the classification of a serious public health risk and have all their assets seized.
So as you can imagine after hearing all of this it turned into quite the heated discussion and escalated beyond anything I’ve ever witnessed before.
In the end it was implied by the PMO that the whole agenda will move forward no matter who agrees with it or not.
That it wont just be Canada but in fact all nations will have similar roadmaps and agendas. That we need to take advantage of the situations before us to promote change on a grander scale for the betterment of everyone. The members who were opposed and ones who brought up key issues that would arise from such a thing were completely ignored. Our opinions and concerns were ignored. We were simply told to just do it.
All I know is that I don’t like it and I think its going to place Canadians into a dark future.
Full Link:
Alternate Link:
Youtube Link based on email leak: Questions: What’s Going On???
Canadian Government construction contract page to bid on building COVID “isolation” camps:
Gov of Canada Announces Funding for voluntary self-isolation centre in Toronto:
Justin Trudeau’s COVID-19 detention centres: What you need to know :
Jesus Christ Is Coming Back Soon So Repent of sin, pray, and have faith in Jesus Christ!… (Join Our Pre-Tribulation Rapture Group)
Pray this prayer sincerely to know your saved
Jesus, I believe you came to earth, I believe you died on the Cross for my sins. I believe you rose again on the 3rd day and went back to Heaven to prepare a place for Your Children To live with You Forever . Please forgive me of my sins. Clean my heart, white as snow. Come live in my heart, make me a child of the King, a new creature in Christ, in your precious Name I ask this…amen.
Do these things after praying the Salvation Prayer:
1) Get a King James Version Bible and read it daily, it will feed your spirit and soul, the way you feed your body with food and water.
2) Pray to Jesus Everyday. He is your NEW Best Friend and He Wants to Talk with you daily.
3) Make sure you find a christian church and get water Baptized, dunked under water, if you have been sprinkle baptized in the past it does NOT count.
4) Pray to be filled with the Holy Spirit, “Sanctified”. You do this by praying, reading the Bible and living for Jesus.
5) take your King James Bible to church. When the preacher speaks, make sure what he says matches your Bible, it not, get up and walk out and find a new church.
6) ***VERY IMPORTANT*** Make SURE you REPENT of EVERY SIN you do now, ask Jesus to forgive you with an honest heart and He will.
***If you would like me to pray with you or for you for ANYTHING, please message me and I will add you to my daily prayer list. May God bless you!

Janis Matthews

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