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 16 weeks, this plan is meant to put the final touches on a plan build your fitness gradually. The first few weeks will be a gradual increase in volume without intensity. Then you will progress through a buildup of intensities focusing on half marathon pace and general endurance over the last several weeks.