This plan is for runners who have been running for a few years and are able to comfortably run 45 km per week. This plan is for 25 weeks and would suit an intermediate runner. The session durations are just approximates. For the long runs, if you are doing the runs on the roads use the distance for the session, but if doing it on trails then use the duration (time) for the session. This plan contains build weeks and cutback weeks. The cutback weeks are important for the body to adapt and recover from the build weeks to reduce fatigue, burn out and decrease the risk of injury. Some of the long trail runs in the weekends should mimic the terrain of the race you are aiming for, e.g. elevation, trail type (technical, single track, easy track). It is recommended that you also include some strength work 2 days per week in the programme. On the rest days, it is also recommended that you do some flexibility work (e.g. stretching or yoga).