- 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.
- 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 3.5 hours per week or 18-22 miles.
- 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 24-28 miles.
- Starts at 6 hours per week (35-41 miles) and peaks at 8 hours per week (48-55 miles)
- To begin this program, you should have already been running 5.5 hours per week or 32-38 miles.
- 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 6.5 hours per week or 36-42 miles.
- Starts at 8 hours per week (48-55 miles) and peaks at 10 hours per week (60-70 miles)
- To begin this program, you should have already been running 7.5 hours per week or 45-52 miles.
