This plan is built for runners with a decent base who are ready to step it up. Whether you’ve already tackled a 10K or you’re ready for a bigger challenge, this 12-week plan will help you build strength, endurance, and race-day confidence through smart, sustainable progress. You’ll kick things off with a mile time trial, a 30-minute run, and a 40-minute long run, then gradually build to a 1-hour 40-minute long run by the end of the cycle. Threshold intervals, speed play, and structured long ...