20mi/week to 46mi/week Level 3 (Int.) - 16wks

Running
Base/Maintenance
Advanced
6 days - 1 workout/week (3 - 7 hours)
Power, Pace, HR
Description
Overview
Sample Week

Description

This Mileage Building Training Plan is designed to help build you from 20 miles to 46 miles over a course of 16 Weeks. You will slowly build your mileage with the proven 3 weeks “build”/1 week “step back” concept. Including a stepback week in mileage is key to staying injury free as you build your volume across the plan. Use this plan to build your base and get ready for your next race-specific plan. Before starting, you should be able to run 4mi on your regular runs and at least 10mi on your ...

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
6
Workouts
1
Duration
3 hr - 7 hr
Distance
20 mi - 46 mi

Overview

Run
96 workouts
565 mi
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (13th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

20mi/week to 46mi/week Level 3 (Int.) - 16wks

Running
Base/Maintenance
Advanced
6 days - 1 workout/week (3 - 7 hours)
Power, Pace, HR
20mi/week to 46mi/week Level 3 (Int.) - 16wks
$59.99
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Greg McMillan
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