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This 20-week plan, designed by Runner’s World Editor-at-Large Amby Burfoot, allows for a gradual build-up plus cutback weeks for recovery.

The first four weeks are low mileage on four runs per week; the final four are higher mileage on four runs per week.

The payoff: you’ll stay healthy during training, and arrive at the starting line ready to go.

To begin this plan, you should’ve been running regularly at least four times a week for three months.

DOWNLOAD YOUR FREE PLAN HERE