This plan is a four-week maintenance plan designed for intermediate runners. It is intended to be used when youre not actively training for a race. You can repeat it as many times as youd like until youre 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: 2126 MILES
LONG RUNS: START AT 8 MILES, PEAK AT 10 MILES
QUALITY WORKOUTS: MILE REPEATS, TEMPO RUNS