Recommended Running Background: (A) At least one 4 mile run, (B) Average base of 12-20 miles in the last 4 weeks.
| Phase | Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Mileage |
|---|---|---|---|---|---|---|---|---|---|
| Endurance | C/O | R | R/C/O | SL | R/C | O | L | ||
| 0 | 6 | +6 | |||||||
| 1 | C/0 | 2-4 | 2-3 | 3-5 | 2-3 | 0 | 6 | 13-21 | |
| 2 | C/0 | 2-4 | 2-3 | 3-5 | 2-3 | 0 | 8 | 15-23 | |
| Recovery | 3 | 0 | 2-3 | C/0 | 2-4 | 2-3 | 0 | 10 | 14-20 |
| 4 | C/0 | 3-5 | 2-3 | 3-6 | 2-4 | 0 | 8 | 16-26 | |
| 5 | C/0 | 3-5 | 2-3 | 4-6 | 2-4 | 0 | 12 | 21-30 | |
| 6 | C/0 | 3-5 | 2-3 | 4-6 | 2-4 | 0 | 8 | 17-26 | |
| Recovery | 7 | 0 | 2-4 | 2-3 | 3-5 | 2-3 | 0 | 10 | 17-25 |
| 8 | C/0 | 4-6 | 2-3 | 4-7 | 2-4 | 0 | 15 | 25-35 | |
| 9 | 0 | 4-6 | 2-3 | 5-7 | 3-5 | 0 | 8 | 20-29 | |
| 10 | 5K Event | 2-3/0 | 2-3 | 5-7 | 3-5 | 0 | 16 | 27-37 | |
| Recovery | 11 | 0 | 2-4 | 2-3 | 3-5 | 2-3 | 0 | 10 | 17-25 |
| Strength | C/O | R | R/C/O | H | R+C | O | L | ||
| 12 | 5K Event | 2-3/0 | 2-4 | 5-8 | 3-5 | 0 | 18 | 29-41 | |
| 13 | C/0 | 5-7 | 2-4 | 6-8 | 4-6 | 0 | 10 | 25-35 | |
| Recovery | 14 | 0 | 3-5 | 2-3 | 6-8 | 3-4 | 0 | 0 | 12-20 |
| 15 | 1/2 Marathon | 0 | 2-3 | 5-7 | 2-4 | 0 | 20 | 40-47 | |
| 16 | 0 | 4-6 | 2-3 | 7-9 | 4-6 | 0 | 10 | 25-34 | |
| 17 | C/0 | 5-7 | 2-4 | 7-9 | 4-6 | 0 | 20 | 36-46 | |
| Taper | O | R | R/O | R | R/O | O | SL | ||
| 18 | 0 | 4-6 | 2-3 | 5-7 | 2-4 | 0 | 10 | 19-30 | |
| 19 | 0 | 3-5 | 2-3 | 4-5 | 2-3 | 0 | 7 | 14-23 | |
| 20 | 0 | 3-4 | 2-3 | 2-3 | 2-3 | 0-2 | 0 | 5-15 | |
| Marathon |
| L = long run | SL = semi-long run | R = recovery run | H = hilly run |
| O = off day | C = cross-training | / = or | + = and optional |
