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This plan is a four-week maintenance plan designed for intermediate 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: 4 DAYS OF RUNNING, 3 DAYS OF REST/CROSS-TRAINING
WEEKLY MILEAGE: 21–26 MILES
LONG RUNS: START AT 8 MILES, PEAK AT 10 MILES
QUALITY WORKOUTS: MILE REPEATS, TEMPO RUNS