This program should be used for an athlete whose goal is to run a marathon in the 1:50-2:20 range and has a good running base in the past 8-12 weeks. The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7:45 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 5-6 hours with some lower volumes thrown in there in the beginning. There is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.