3 Runs per week. One interval session with an increased intensity from level one. One session introducing hill repeats. One long run building to an hour. This is designed to be used as a guide and not a prescription. Always check with your doctor before starting a new training program. Individuals react and progress at different rates to exercise. If you find you cannot complete a week then repeat until you comfortably can before moving on. If at any time you have changes in your health or ...