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This plan is a four-week maintenance plan designed for beginner runners. It is intended to be used when you’re not actively training for a race. You can repeat it as many times as you’d like until you’re ready to start a new race-training plan.
PLAN LENGTH: 4 WEEKS
WEEKLY ROUTINE: 3 DAYS OF REST, 3-4 DAYS OF RUNNING
WEEKLY MILEAGE: 13–17 MILES
LONG RUNS: START AT 5 MILES, PEAK AT 7 MILES
QUALITY WORKOUTS: STRIDES, HALF MARATHON GOAL-PACE RUNS (HMP)