Plan overview
Review the baseline minutes, weekly rhythm, and experience level before diving into the schedule.
Plan duration
12 weeks
Baseline weekly minutes
2 h 30 min – 4 h
Weekly training days
5 – 5
Recommended experience
intermediate
Week 1 · Base phase
2 h 42 min- Active days: 5
- Target load: 3 h 30 min
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
Rest day or optional mobility
Wednesday
- Base Endurance Run30 min
Thursday
Rest day or optional mobility
Friday
- Base Endurance Run40 min
Saturday
- Plyometric Power3×8 reps, rest 2 min
Sunday
- Long Endurance Run1 h
Week 2 · Base phase
2 h 50 min- Active days: 5
- Target load: 3 h 45 min
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
Rest day or optional mobility
Wednesday
- Base Endurance Run35 min
Thursday
- Strides10 min warm-up · 6×25 s/55 s · 5 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run40 min
Sunday
- Long Endurance Run1 h
Week 3 · Base phase
3 h 48 min- Active days: 5
- Target load: 4 h
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
Rest day or optional mobility
Wednesday
- Base Endurance Run40 min
Thursday
- Threshold Run15 min warm-up · 3×10 min/2 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run45 min
Sunday
- Long Endurance Run1 h 10 min
Week 4 · Build phase
3 h 10 min- Active days: 5
- Target load: 4 h 15 min
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
Rest day or optional mobility
Wednesday
- Base Endurance Run40 min
Thursday
- Strides10 min warm-up · 6×25 s/55 s · 5 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run45 min
Sunday
- Long Endurance Run1 h 10 min
Week 5 · Build phase
4 h 3 min- Active days: 5
- Target load: 4 h 30 min
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
Rest day or optional mobility
Wednesday
- Base Endurance Run45 min
Thursday
- Threshold Run15 min warm-up · 3×10 min/2 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run45 min
Sunday
- Long Endurance Run1 h 20 min
Week 6 · Build phase
3 h 52 min- Active days: 5
- Target load: 4 h 45 min
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
Rest day or optional mobility
Wednesday
- Base Endurance Run45 min
Thursday
- VO2max Intervals15 min warm-up · 5×4 min/2 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Recovery Run20 min
- Plyometric Power3×8 reps, rest 2 min
Sunday
- Long Endurance Run1 h 20 min
Week 7 · Intensification phase
3 h 47 min- Active days: 5
- Target load: 5 h
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
Rest day or optional mobility
Wednesday
- Base Endurance Run50 min
Thursday
- Hill Repeats15 min warm-up · 8×45 s/2 min · 7 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run45 min
Sunday
- Long Endurance Run1 h 20 min
Week 8 · Intensification phase
4 h 18 min- Active days: 5
- Target load: 5 h 15 min
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
Rest day or optional mobility
Wednesday
- Base Endurance Run50 min
Thursday
- Threshold Run15 min warm-up · 3×10 min/2 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run45 min
Sunday
- Long Endurance Run1 h 30 min
Week 9 · Intensification phase
3 h 57 min- Active days: 5
- Target load: 5 h
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
Rest day or optional mobility
Wednesday
- Base Endurance Run45 min
Thursday
- VO2max Intervals15 min warm-up · 5×4 min/2 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Recovery Run20 min
- Posterior-Chain Strength3×10 reps, rest 1 min
Sunday
- Long Endurance Run1 h 20 min
Week 10 · Peak phase
3 h 10 min- Active days: 5
- Target load: 4 h 45 min
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
Rest day or optional mobility
Wednesday
- Base Endurance Run40 min
Thursday
- Strides10 min warm-up · 6×25 s/55 s · 5 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run45 min
Sunday
- Long Endurance Run1 h 10 min
Week 11 · Taper phase
2 h 47 min- Active days: 5
- Target load: 4 h 20 min
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
Rest day or optional mobility
Wednesday
- Base Endurance Run35 min
Thursday
- Hill Repeats15 min warm-up · 8×45 s/2 min · 7 min cool-down
Friday
Rest day or optional mobility
Saturday
- Recovery Run20 min
Sunday
- Long Endurance Run1 h
Week 12 · Race week
1 h 50 min- Active days: 5
- Target load: 2 h
Monday
- Dynamic Warmup & Mobility12 min
Tuesday
- Base Endurance Run30 min
Wednesday
- Strides10 min warm-up · 6×25 s/55 s · 5 min cool-down
Thursday
Rest day or optional mobility
Friday
- Recovery Run20 min
Saturday
- Race Day25 min
Sunday
Rest day or optional mobility