The initial investment is modest: 2–3 training sessions per week, dedicating approximately 3 hours to each. From the sixth week onward, there will be 3–4 training sessions, including an alternative sporting activity such as cycling, Nordic walking, aquafit, or swimming, and in winter, cross-country skiing. The time invested then increases to 4–5 hours per week. By the ninth week, you'll already be running for 60 minutes non-stop! Ideally, you should schedule a rest day after each training session.… the sessions are structured, they will syncronize automatically to your Garmin or Coros Watch.

Plan written by Peter Naegeli Level 2 Coach and multiple Age Group World and EuropeanChampion.