This plan is a 5 day a week per plan that peaks out at about 55 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 provide a short buildup of volume, followed by a full race spcific buildup. The runner should have several weeks (3+) of running already before starting this. This will pick up right away with intensity.