• For intermediate runners with some base fitness


• It includes 2 x Strength sessions per week (except on easy weeks and in the taper)


• Designed but not exclusively for those who train with a heart rate monitor


• Introductory pack included with the plan


• Longest training session is 4 hours (but may be shorter depending on the length and elevation of your target race


• Most training hours in one week is 10 hours 40 minutes

This is an intermediate level programme

You need to be an experienced runner to begin this programme with some base fitness and be used to doing two speed sessions per week and a long run. It starts with just under 6 hours of training in the first week and provides you with some strength and conditioning sessions for which you will need some equipment.

There are sessions planned for most days and it is up to the athlete to choose whether to run when the training is entitled 'optional.'

It is based on heart rate zones, but can be adapted for those who do not have a heart rate monitor.

If you are not sure about training zones and would like to know more before you buy you can check out this blog created by John: What does a heart rate monitor tell you?

• Weeks 1- 8 work on endurance as well as up-hill running strength.


• Weeks 8 - 12 work on up hill endurance and introduce some shorter speed sessions to sharpen you up.


• The taper starts at week 12.

It is based on 3 week cycles (2 weeks hard and one week easy).