- 4 Training Days Per Week
- Starts at 2 hours per week (9-11 miles) and peaks at 4 hours per week (21-24 miles)
- To begin this program, you should have already been running 1-2 hours per week or 6-9 miles.
- Starts at 3 hours per week (15-18 miles) and peaks at 5 hours per week (27-31 miles)
- To begin this program, you should have already been running 2-3 hours per week or 12-15 miles.
- 5 Training Days Per Week
- Starts at 4 hours per week (21-25 miles) and peaks at 6 hours per week (33-38 miles)
- To begin this program, you should have already been running 3-4 hours per week or 17-21 miles.
- 6 Training Days Per Week
- Starts at 5 hours per week (27-31 miles) and peaks at 7 hours per week (39-45 miles)
- To begin this program, you should have already been running 4-5 hours per week or 22-27 miles.
- Starts at 6 hours per week (33-38 miles) and peaks at 8 hours per week (48-55 miles)
- To begin this program, you should have already been running 5-6 hours per week or 27-33 miles.
- 7 Training Days Per Week
- Starts at 7 hours per week (39-45 miles) and peaks at 9 hours per week (55-65 miles
- To begin this program, you should have already been running 6-7 hours per week or 34-39 miles.
