This training is applicable for any runner who wants to gradually increase their endurance from the 5k distance toward the goal of training for a 10k or half marathon distance. For this training, the long run starts at 60 minutes and gradually builds to 120 minutes. You do not have to sign up for a 10k or half marathon to follow this plan.

In this program, I use the term running to refer to running, run/walking, jogging, fitness walking, or walking. When I use running and jogging in a workout, jogging is a pace that allows you to recover.

The plan includes periods of building time on feet and then cutback weeks that align with the LRC races. This is a training philosophy known as periodization. Periodization is the application of training blocks to cause physical and metabolic adaptations to improve performance.