To begin this training plan, you must be able to comfortably run 45-50 minutes continuously and have been running at least 3 days per week for at 6 weeks. This plan begins with 50 minute long run and 3 days running per week and increases to 3 hour long run and 4 days per week. 1 cross-training day, 1 walking/active recovery day, and 1 full rest day weekly. Long Runs: longest run of the week. Always bring water, electrolytes, and fuel. Fuel every 30 minutes. Long runs are done at easy pace. ...