This plan is a 4 day a week per plan that peaks out at about 40 km per week. It includes a mid-week structured workout and then a long run or second workout on the weekend. At 12 weeks, this plan is meant to put the final touches on a plan or to run a race shortly after completing a shorter race (5k or 10k). The runner should have several weeks of running already before starting this. This will pick up right away with intensity.