This plan is designed to supplant the long runs for Maintain participants who have their sights on a fall race. You will continue to do the Sun-Thurs workouts each month, but you'll want to follow this long run sandwich progression leading up to your race!
I've been running since I was 6 years old, joining my dad's cardio rehab following a quintuple bypass. 35 years later I still run the same way his cardiologist recommended. Running is the best part of my life and I hope we can make it the best part of yours, too!