This plan is perfect for runners with a solid base who are ready to take things up a notch. Whether you’re returning to structured training or looking to improve your mile time, this 8-week program will help you build strength, speed, and endurance — all without burning out. You’ll start with a 45-minute long run and progress gradually to a longest run of 70–80 minutes, learning how to layer in speed play and strength work that supports your running (not competes with it). What’s Included in ...