The Intermediate 1 program offers a slight jump in difficulty from the Novice programs. You begin in Week 1 with a long run of 8 miles instead of 6 miles. You thus get to 20 miles for your long run by Week 13, which permits a second 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 5-8 miles, often at marathon race pace. You now do your cross-training on Mondays, instead of taking the day off.

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  • Platforms: iOS 6.1+ iPhone and iPod touch

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