• For intermediate runners with some base fitness


• For those wanting to finish in around 5 hours


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


• Introductory pack included with the plan


• Longest training session is 5 hours


• Most training hours in one week is 11 hours ten 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 7.5 hours of training in the first week and assumes you have a strength and conditioning programme that you follow twice per week.

There is one day off planned each week, usually Friday.

It is based on heartrate zones, but can be adapted for those who do not have a heartrate 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).