This plan is aimed at getting your base mileage up from 40km per week to 80km per week. It incorporates easy runs, core sessions, long runs and speed work. It will steadily build you up in 4-week cycles with 3 weeks of building and a rest week afterwards. This plan is recommended if you need more structure and you are already doing 3-4 runs per week of 5-10km.
Landie & Christiaan Greyling has been on the trail running scene since 2008. They were in love with the sport from the very start. The couple met on a trail, got engaged on trail and even married on a trail in 2012. Trails are where they spent most of their time together and the results are paying off!