This plan is for the experience athlete running at least 50 kms per week over 5 sessions

To break 3:00 hr you should eventually be capable of a sub 1:25 hr half marathon and a sub 38:00 min 10 km and should be able to run for 1:30 hr non-stop.

The plan starts with 60kms/week and at it's peak hits 100km/week, with the long run on a Sunday

Prior to starting you need to know your lactate threshold pace and need to input this into your athlete zones for pace and the PZI (10) for calculating the relevant zones. Refer to the notes in the plan.

Once calculated stay within the pace ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.

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