This is an 8 week running plan with an emphasis on drills and skills. This plan is designed as a maintenance plan to follow in-between key training blocks. The long runs start at 60mins and build to 90-100minutes, but adjust as you require. The mid week runs are generally below 60minutes in duration, again to keep you active but not over stressing you. There are runs set for 5 days a week, although if you have been used to running 6 or 7 days a week then repeat some of the easy runs and continue practicing some of the drills and skills to improve your running form. There are two 5k time trials / bench marks, and one 10k time trial for you to monitor your fitness and training zones.

Most of the runs are based on time (apart from the 5k and 10k benchmark tests) and use your threshold pace or heart-rate to guide your intensity. Therefore ensure your zones are set correctly in TrainingPeaks.

You can then repeat this cycle until ready to begin a more focussed race build up.