This 12-week training program is for someone who has been running for 1½-2 years or longer and currently doing 60-80km (37-50miles) per week.
The program already kicks off with some interval work in addition to tempo running to maximize the time you spend training.
Training smarter is more important than harder!
Training pace suggestions are provided for 1h30, 1h32 and 1h35 21 km targets.
Basic heart rate parameters are offered for those wanting to train according to heart rate.
You will be required to do no less than 5-6 running sessions per week.
The program includes some strength training suggestions as well as a stretching routine.