Master’s Training Plans

• 3 runs per week
• 1 specialty workout per week
• 1 Cross-training days per week
• 20-30 total miles (30-50 km) per week
• 12-16 week plan

Prerequisite: You can run 15 minutes for regular runs and 30 minutes for a long run

• 4 runs per week
• 1 specialty workout per week
• 2 Cross-training days per week
• 25-35 total miles (40-55 km) per week
• 12-16 week plan

Prerequisite: You can run 30 minutes for regular runs and 60 minutes for a long run

• 4 runs per week
• 1-2 specialty workout per week
• 2 Cross-training days per week
• 30-45 total miles (50-70 km) per week
• 12-16 week plan

Prerequisite: You can run 30-45 minutes for regular runs and 75 minutes for a long run

• 5 runs per week
• 1-2 specialty workout per week
• 2 Cross-training days per week
• 40-60 total miles (65-100 km) per week
• 12-16 week plan

Prerequisite: You can run 50-60 minutes for regular runs and 90 minutes for a long run

• 6 runs per week
• 1-2 specialty workout per week
• 1 Cross-training days per week
• 55-80 total miles (90-130 km) per week
• 12-16 week plan

Prerequisite: You can run 60-80 minutes for regular runs and 120 minutes for a long run