This plan utilizes a 9 day cycle, meaning you will have a long run every 9 or 10 days. The majority of this plan is running 5 days per week with a couple weeks at 6 days and peaks at 45 miles per week. The first 4-5 to weeks are building your mileage so can easily be modified to a 14 to 16 weeks if you have already been running for a few weeks. The plan comes with a structured workout feature and day to day pace guidance based on your goal time.