Sample
A taste of a real plan
This is a beginner 16-week plan for someone running 10 mi/week. Yours will be tailored to you.
W1
Find your rhythmBase
18 mi total
Mon
Rest
Tue
Easy 3mi
Wed
Cross
Thu
Easy 3mi
Fri
Rest
Sat
Easy 4mi
Sun
Long 8mi
W6
Strength & staminaBuild
28 mi total
Mon
Rest
Tue
Easy 4mi
Wed
Tempo 5mi
Thu
Easy 4mi
Fri
Rest
Sat
Easy 4mi
Sun
Long 11mi
W12
Race-pace confidencePeak
38 mi total
Mon
Rest
Tue
Easy 5mi
Wed
Intervals 6mi
Thu
Easy 5mi
Fri
Cross
Sat
Easy 4mi
Sun
Long 18mi
W16
Trust the workRace
32 mi total
Mon
Rest
Tue
Easy 3mi
Wed
Easy 3mi
Thu
Rest
Fri
Shake-out 2mi
Sat
Rest
Sun
RACE 26.2