An 8-week plan designed for 3:30 marathon runners with high aerobic endurance to run a sub 3:15 marathon. Runners should be prepared to run 5-6 days a week.

A 14-week plan designed for runners who want to run a 5k in 25 minutes. Runners should be prepared to run 5 days a week.

A 12-week plan designed for competitive runners to train for 10K races. Runners should be prepared to run between 30-40 miles per week.

A 15-week plan designed for competitive runners to train for a half marathon. Runners should be prepared to run between 55-70 miles per week.

A 12-week plan designed for runners who want to reach their peak form for marathon. If you have been running fewer than 30 miles per week, you should follow the base training plan for building up to 30 miles per week.The primary focus of this plan is to improve your lactate pace through tempo, lactate intervals, and long progression runs. Secondary priorities include increasing long runs and overall mileage.