This 12-week Peak Fitness training plan requires the use of a heart rate monitor and is designed for the non-racing runner. It was designed by Eric Orton using his proven training principles developed from 11 years of coaching experience and detailed in the book Born To Run. The 12 week plan works well for runners who have completed the 8 Week Getting Started Strength Endurance Program and is committed to running 2-4 hours per week. Following this plan will build peak strength endurance and fitness. The workouts included in most weeks allow you to customize the plan to your capacity for weekly volume. Workout descriptions are very specific, with a focus on "quality" runs. R&R weeks every fourth week when training is greatly reduced for 4-5 days. These R&R weeks will allow for adaptation and improved performance.