The plan is designed for runners or athletes who would like to cautiously increase their mileage in anticipation of committing into a dedicated half-marathon or marathon in the near future. The intention is to provide a progressive volume increase without the external pressure of participating in a marathon/ half-marathon anytime soon. Weekly load consists primarily of light aerobic running, with intensive efforts at around 5km power, CP/FTP, and marathon power sprinkled all throughout the block. Long runs fall on the weekends.

Start this plan if you are already comfortable running 45-60 minutes continuously, four or more times per week. The initial week starts with an accumulated volume of 4 hours of running, and a long run which starts at 75 minutes. It is expected for the athlete to have five days available each week for running. The plan is progressive in pattern, peaking to just over 6 hours (or 7 hours) depending on athlete commitment and availability. Longest run is 1 hour 45 minutes.

Volume is based on power/intensity and duration. Faster runners will cover more distance, while the rest will cover less distance. The plan allows for a small level of flexibility weekly when it comes to cross-training, such as swimming, cycling/spinning, yoga, or other forms of exercises intended for conditioning or strength. For those committed to the process, an optional run can be introduced per week.
Included in the plan are basic core exercises which can typically be performed upon finishing a run session.

This plan can be introduced as a pre-season block before getting into a high mileage plan with race-specific workouts, or as a means to provide a structured routine for those looking to bump their weekly volume to 6 hours. At the last thirds of the plan is a critical power test, intended to refresh the CP value before transitioning into another plan. The Mileage Builder Running Plan also works well as a next step for those who have completed the General Maintenance / No Racing Running Plan.
The plan assumes that the runner has a fairly dependable / up-to-date critical power or FTP upon beginning.

Shortest run - 40min
Longest run - 1.75 hours

Runs per week - 5 to 6 days a week

Average weekly volume - about 5 hours
Shortest possible week - 4 hours
Longest possible week - 7 hours

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