This is a 4 month (16 weeks) training plan with 3 periods of increasing mileage and intensity. There are two periodic "cut back" weeks of mileage and 2 consecutive weeks of tapering leading to race day.
Perfect for Intermediate runners, the first period of the plan entails 1 workout / 1 day off / 1 day of cross training, easing into a period of 2 workouts and 1 day of cross training, then culminating in 2 workouts and 7 days of running per week.
This plan not only ensures the runner to complete the 13.1 mile distance, but to do so with strength and speed. Workouts are supplied for the more ambitious runner, but those wanting to ease into the plan can simply run the mileage and still finish with confidence.
"WU" - Warm Up
"CD" - Cool Down
Runners that miss weeks due to life obstacles should not stick to the plan schedule, but adjust for altered fitness.