This plan provides a comprehensive 24-week training program for runners who are targeting events from 10K to the half-marathon distance. The program’s progression moves from Endurance Training (12 weeks) > Lactate Threshold Training (8 weeks) > VO2max Training (3 weeks) > Taper (1 week).

The plan integrates mental skills training into your running workouts, and includes a strength training program to supplement the run training.

The plan starts with 12 weeks of endurance training to build volume, along with developing neuromuscular speed and intensive endurance with aerobic tempo runs. The next 8 weeks focus on intervals at or below your lactate threshold. The purpose of this training phase is to raise your lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.

The final VO2max training phase holds training volume relatively constant while focusing on developing your aerobic capacity with VO2max intervals. Your aerobic capacity, or VO2max, refers to the highest rate of oxygen transport by your body during maximal physical exertion. Think of this as your performance “ceiling.” By raising your ceiling, you will raise your overall fitness — including your ability to run faster over the distance of your event at an aerobic pace. The progression finishes with a taper to ensure you’re ready to race.

The plan assigns running volume based on training hours and training stress score (TSS). Adjust the frequency, volume, and intensity of the workouts up or down based on your personal starting point — see the guidelines within the plan to customize the plan for your own situation.

To target and monitor your training intensity, the workouts provide training zone descriptions based on breathing and talking cues to help you gauge your perceived exertion, as well as heart rate ranges, if you use a heart rate monitor. The Alp Fitness training zones are also compatible with running power. But you are encouraged to learn to judge your effort levels "by feel" even if using these other tools.

No matter where you want to go, you must start where you are with your own unique goals in mind. This plan — like any training plan — represents an initial draft, rather than a final document set in stone. You will write the final version over the coming weeks as you glean feedback from your training and adapt the plan to your specific situation and goals. Train smart!