Target Athlete: This plan is intended for runners of all abilities looking to follow a structured base training program to improve their aerobic endurance. Before starting the plan you should be running at least 5-6 days per week and have put in at least 2-3 weeks of easy running prior to starting.

Plan Description: This program has 9 scheduled runs per week with a max weekly volume of 60 miles. The long run day will peak out at 12 miles. Over the course of these 6 weeks you will work to improve your overall aerobic endurance while also incorporating a small amount of sprint training each week to improve your running power.

Structured Workouts: Typical training weeks in this plan consist of 2 short sprint workouts,
2 aerobic endurance runs with pace changes and 1 long run.

Intensity Type: This training plan is designed to target your specific training zones paces based on your maximum heart rate. It works best when paired with a heart rate monitor and a knowledge of your heart rate training zones. It is also helpful to use a GPS device to insure that you are working at the right effort for each training session.

Benefits: The purpose of this training plan is to develop your athletic potential from both ends of the spectrum. By working on both your sprinting speed and your aerobic endurance you will optimize your ability to run fast at race pace when the time comes.

Extras: Each training session comes with specific notes on how to follow the program and what to look for in regard to training intensity and effort.