This is for runners who are currently able to run a 10km in 43-44 min or a half marathon in 1hr 34-1hr 35 min. It uses my Recovery Based Training system, with 2-3 key sessions each week, two rest days, and a third optional rest day. The weekly mileages aren't high as the focus is on quality sessions with good recovery. The estimated distance for each run does not have to be exact as your run may work out slightly shorter or longer, but it is a good guideline. All Sunday sessions are optional ...