days of running 3 easy days, 1 long run and 3 days of rest or cross-train
Length: 14 weeks
Weekly Schedule: 4 days running (3 easy days, 1 long run) and 3 days rest
Sample Workout: 12-Nutrition - Weight Loss.
Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.
Length: 10 Weeks
Weekly Schedule: 4 days of running (3 easy days, 1 long run) and 3 days of rest or cross-train
Sample Workout: 7 days of running 3 easy days, 1 long run and 3 days of rest or cross-train
Recommended Experience: For beginners who have at least a year of experience running on a regular basis and who log an average of 15 to 20 miles per week. You’ll do some gradually longer segments of running slightly faster than your usual pace to give you the stamina you’ll need to finish 13.1 miles feeling strong, with a long run topping out at 10 miles.
Length: 10 weeks
Weekly Schedule: 4-5 days running (2-3 easy days, 1 speedwork, 1 long run) and 2 days rest or cross-train
Sample Workout: Interval workout with 2 miles of warmup, 4 intervals at 400 meters, 2 intervals at 800 meters, 1 interval at 1200 meters, all at slightly faster than race pace. 1-mile cool down.
Recommended Experience: For runners comfortable exercising for at least an hour at a moderate effort. This plan peaks at 32 miles in a week with a 14-mile long run.
Length: 10 weeks
Weekly Schedule: 4-5 days running (2-3 easy days, 1 speedwork, 1 long run) and 2 days rest or cross-train
Sample Workout: 8 miles starting with 3 miles easy, ramping up to 3 miles at race pace, ending with 2 miles of an easy cool down.
Recommended Experience: For someone who can run at least 10 miles at once, and is used to consistent, weekly exercise at a moderate to hard effort. This plan peaks at 44 miles per week with a 16-mile long run.