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.
