18-week plan for experienced runners who have the mileage base and are ready to train for a competitive finish, not just a completion.

What's in the plan:

- Heart rate-based training to keep easy days genuinely easy and hard days productive
- Weekly mileage building from 25 to 45 miles at peak
- 600m–1000m repeat sessions targeting VO2 max development
- Lactate threshold runs of 25–45 minutes to raise sustainable race pace
- Long runs up to 21 miles, including segments at marathon pace — up to 12 miles at race effort
- 2–3 tune-up races built into the schedule to sharpen fitness and practice racing under real conditions

Structure:

18 weeks of progressive build with structured quality work layered in as fitness develops, tapering into race week.

Who it's for:

Runners who have consistently handled higher mileage, are done with base building, and want a structured plan to target a specific, competitive goal time.