This is a 10 week training plan designed for an athlete who already has a solid aerobic base and is consistently running 20 to 45 miles per week. The plan starts by reinforcing consistency, gradually building total mileage, and adding small increases in intensity while keeping most running controlled and aerobic. Long runs slowly extend, easy days stay truly easy, and overall volume rises in a way that allows the body to adapt without feeling overwhelmed. As the weeks progress, both mileage and intensity build together to raise aerobic capacity and overall durability. Then, as race day approaches, the focus shifts toward sharpening: total mileage begins to decrease slightly, intensity becomes more specific and purposeful, and the athlete starts feeling quicker and more efficient rather than fatigued.

IMPORTANT NOTES:

-Warmup: Always 15 mins long. Do 8 minutes easy, then a 2 minute pickup (around 5:35-5:44 pace). Then do 5 mins more of easy running to reach 15 mins.
-Easy Run Pace: This pace should NEVER feel like you're wearing your body down. If you are running with someone else, it should be very easy to talk with them without feeling out of breath/more tired. You can feel free to pick it up a little on the pace, but this plan is mainly just to build up a solid mileage base. Aim for 7:09-7:40 pace
-Strides: These are "feel good fast". They are much faster than your easy run pace, but they are not full sprints. Think close to mile race pace. Also for rest on strides, it's always 100m very slow jog unless noted otherwise.
-Long runs: Always done at easy pace unless noted otherwise.
-Recovery Run: Slower than easy run pace (7:55-8:32). Go this pace for your cooldowns as well (or even slower).