This plan is primarily for an intermediate/advanced runner who has a really strong history of consistent running. The volume isn't massively high with only 5 sessions/week but some of the sessions (especially in the specific prep phase) are very demanding and therefore taxing on the body.

I use this structure and these sessions to help me prepare for my Ironman events where I have a period of low intensity base building which gradually incorporates a strength and strength endurance element into it before moving into the specific race prep work.

For reference, the specific period is almost identical to what I have used in the past when preparing for a stand alone Marathon 4 weeks out from an Ironman race. I was able to go 2hrs 33min.

A GPS watch is a useful piece of equipment to have to track distance, paces and/or heart rate but it is not essential. RPE is still an incredibly useful indicator during all of these sessions.

My time is very limited and so timely communication isn't possible.