This plan is a 4 day a week per plan that peaks out at about 40 km per week. It includes a mid-week structured workout and then a long run or second workout on the weekend. At 16 weeks, this plan is meant to put the final touches on a plan build your fitness gradually. The first few weeks will be a gradual increase in volume without intensity. Then you will progress through a buildup of intensities focusing on half marathon pace and general endurance over the last several weeks.
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!