This 16 week plan is 7 days/week in structure and peaks out about 115 km. This plan does include a more gradual build up of volume and intensity so a runner could start this plan with just a few weeks of easy running under their belt. This plan averages 2 structured workouts and one long run per week. There are a couple recovery weeks built into the schedule.
Luke Humphrey Running is dedicated to helping runners of all abilities who are looking to improve their performance. Since 2006, we have helped thousands of runners reach personal bests, Boston qualifiers, and Olympic Trials qualifiers. If you are looking to improve, we are here to help!