This plan is intended for runner's who have run marathons before and are looking to be competitive in age group classifications and most small to medium size marathons.

For the MEN: if you are in the 18-30 year old age group, this plan is intended to help you earn your Boston Marathon qualifying time with plenty of cushion.

For the WOMEN: this plan is intended to be a stepping stone to help you get closer to the Olympic Trials qualifying mark.

This plan starts at 50 miles per week and peaks at 83 miles per week.
Long run maxes out at 20 miles.
This plan consists of 6 days of running (optional long run on Saturday or Sunday)
This plan recommends and gives the option of striders 2 days a week.
This plan recommends and gives the option of core any 2 days a week.

This plan is created using data, recommendations and workout styles from various coaches and top tier athletes who compete at the highest level. While the mileage is less than what is being performed at the highest level, the workouts and outline in this plan are the same and the mileage has been adjusted accordingly.