This plan assumes that you are already comfortably running five hours a week before starting. If you have not been running five hours a week, it is best to gradually increase time before jumping into the training plan. There are several notes that you should read. One is a general overview and others give more detailed descriptions of how to approach the different workouts.

This plan is designed for an intermediate or advanced athlete who is looking to set a personal best. The plan uses a rating of perceived exertion scale, which is described in a note at the begging of the plan. All the workouts are described in detail.

The start of the plan beginning with an introduction to speed work under the assumption that you have not been doing speed work for several month before the start of the plan. There are detailed descriptions of each workout and strategies within some workouts to determine if the workout at an appropriate level.

Upon approaching the race date, several difficult progression style workouts are used to help improve the mental aspect of fatigue and help you finish the race strong.