Week 1 of 16
Establishing Base Mileage
This week20 mi
Full plan example · 16 weeks
A 16-week plan for runners who can already complete a 5K. You'll build from 20 miles/week to a peak of 35 miles/week, developing the aerobic base and long-run fitness needed to comfortably finish your first 13.1-mile race.
Week 1 of 16
This week20 mi
Use the idea, not the mileage.
Build a schedule around your fitness, days, and race date.