5K 10 Week Plan (Beginner) Base/Build/Peak/Taper (3/4/2/1) Beginner Criteria: -Can run 20-30 minutes continuously, 3-4 days a week -Strength on Tuesday and Saturday -Goal is to finish or meet a certain time

5K 10 Week Plan (Advanced) Base/Build/Peak/Taper (3/4/2/1) Advanced Criteria: -6 Days a week -Fluent with intervals -35+ miles per week -Strength on Monday and Saturday; Plyo in Build weeks -Goal is to PR 5K

10K 10 Week Plan (Beginner) Base/Build/Peak/Taper (3/4/2/1) Beginner Criteria: -3-4 Days a week -Can run 35-40 min continuously -Strength on Tuesday and Saturday -Goal is to finish or first 10k

10K 10 Week Plan (Advanced) Base/Build/Peak/Taper (3/4/2/1) Advanced Criteria: -6 Days a Week -42 Miles Per Week -Fluent With Intervals and Tempos -Strength on Monday and Saturday; Plyos in Build -Goal is to PR 10K

Half Marathon 12 Week Plan (Beginner) Base/Build/Peak/Taper (4/4/2/2) Beginner Criteria: -Newer Runner Building Toward The Distance -5 Days Per Week -Strength on Monday, Tuesday, Thursday -Goal is to Finish

Half Marathon 12 Week Plan (Advanced) Base/Build/Peak/Taper (4/4/2/2) Advanced Criteria: -High Volume Athlete Chasing Performance -7 Days Per Week -Strength on Monday, Tuesday, Thursday -Goal is to PR

Marathon 16 Week Plan (Beginner) Base/Build/Peak/Taper (5/6/3/2) Beginner Criteria: -Newer Runner Building Toward The Distance -5 Days Per Week -Strength on Monday, Tuesday, Thursday -Goal is to Finish

Marathon 16 Week Plan (Advanced) Base/Build/Peak/Taper (5/6/3/2) Advanced Criteria: -High Volume Athlete Chasing Performance -7 Days Per Week -Strength on Monday, Tuesday, Thursday -Goal is to PR

50K Flat 16 Week Plan (Beginner) Speed/Tempo/Specific Endurance/Taper (4/4/6/2) Beginner Criteria: -First Attempt At Distance -Lower Load -Strength Tuesday and Thursday -5 Days A Week

50K Flat 16 Week Plan (Advanced) Speed/Tempo/Specific Endurance/Taper (4/4/6/2) Advanced Criteria: -Experienced Multi-Day Ultra Athlete -Strength Monday and Thursday -7 Days A Week

50K Mountain 18 Week Plan (Beginner) Speed/Tempo/Specific Endurance/Taper (5/5/6/2) Beginner Criteria: -New To The Distance -Strength Tuesday and Thursday -5 Days A Week

50K Mountain 18 Week Plan (Advanced) Speed/Tempo/Specific Endurance/Taper (5/5/6/2) Advanced Criteria: -Experienced Multi-Day Ultra Athlete -Strength Monday and Thursday -7 Days A Week

50Mile Flat 20 Week Plan (Beginner) Speed/Tempo/Specific Endurance/Taper (5/5/7/3) Beginner Criteria: -New To The Distance/Lower Load -Strength Tuesday and Thursday -5 Days A Week

50Mile Flat 20 Week Plan (Advanced) Speed/Tempo/Specific Endurance/Taper (5/5/7/3) Advanced Criteria: -Experienced Multi-Day Athlete -Strength Monday and Thursday -7 Days A Week

50Mile Mountain 20 Week Plan (Beginner) Speed/Tempo/Specific Endurance/Taper (5/5/7/3) Beginner Criteria: -New To The Distance/Lower Load -Strength Tuesday and Thursday -5 Days A Week

50Mile Mountain 20 Week Plan (Advanced) Speed/Tempo/Specific Endurance/Taper (5/5/7/3) Advanced Criteria: -Experienced Multi-Day Athlete -Strength Monday and Thursday -7 Days A Week

100K Flat 22 Week Plan (Beginner) Speed/Tempo/Specific Endurance/Taper (6/6/7/3) Beginner Criteria: -First Attempt At Distance/Lower Load -Strength Tuesday and Thursday -5 Days A Week

100K Flat Week Plan (Advanced) Speed/Tempo/Specific Endurance/Taper (6/6/7/3) Advanced Criteria: -Experienced Ultra Athlete -Strength Monday and Thursday -7 Days A Week

100K Mountain 22 Week Plan (Beginner) Speed/Tempo/Specific Endurance/Taper (6/6/7/3) Beginner Criteria: -First Attempt At Distance/Lower Load -Strength Tuesday and Thursday -5 Days A Week

100K Mountain 22 Week Plan (Advanced) Speed/Tempo/Specific Endurance/Taper (6/6/7/3) Beginner Criteria: -Experienced Ultra Athlete -Strength Monday and Thursday -7 Days A Week

100Mile Flat 24 Week Plan (Beginner) Speed/Tempo/Specific Endurance/Taper (6/6/9/3) Beginner Criteria: -First Attempt At Distance/Lower Load -Strength Tuesday and Thursday -5 Days A Week

100Mile Flat 24 Week Plan (Advanced) Speed/Tempo/Specific Endurance/Taper (6/6/9/3) Advanced Criteria: -Experienced Ultra Athlete/PR -Strength Monday and Thursday -7 Days A Week

100Mile Mountain 24 Week Plan (Beginner) Speed/Tempo/Specific Endurance/Taper (6/6/9/3) Beginner Criteria: -First Attempt At Distance/Lower Load -Strength Tuesday and Thursday -5 Days A Week

100Mile Mountain 24 Week Plan (Advanced) Speed/Tempo/Specific Endurance/Taper (6/6/9/3) Advanced Criteria: -Experienced Ultra Athlete/PR -Strength Monday and Thursday -7 Days A Week

200Mile Mountain 28 Week Plan (Advanced) Economy/Str-End/Multi-Day/Taper (7/7/11/3) Advanced Criteria: -Experienced multi-day ultra athlete. REVERSE PERIODIZATION adapted for MULTI-DAY racing: reduced high-intensity, power-hiking as a trained skill, time-on-feet over mileage, multi-day back-to-back blocks + a dress-rehearsal camp, night-movement practice, foot-care/durability. Sleep strategy = bank/extend sleep pre-race and rehearse night movement. RPE-based; strength (light) through race.

250Mile Mountain 30 Week Plan (Advanced) Economy/Str-End/Multi-Day/Taper (8/8/11/3) Advanced Criteria: -Experienced multi-day ultra athlete; REVERSE PERIODIZATION adapted for MULTI-DAY racing: reduced high-intensity, power-hiking as a trained skill, time-on-feet over mileage, multi-day back-to-back blocks + a dress-rehearsal camp, night-movement practice, foot-care/durability. Sleep strategy = bank/extend sleep pre-race and rehearse night movement. RPE-based; strength held (light) through race.

300Mile Mountain 32 Week Plan (Advanced) Economy/Str-End/Multi-Day/Taper (8/8/13/3) Advanced Criteria: -Experienced multi-day ultra athlete. REVERSE PERIODIZATION adapted for MULTI-DAY racing: reduced high-intensity, power-hiking as a trained skill, time-on-feet over mileage, multi-day back-to-back blocks + a dress-rehearsal camp, night-movement practice, foot-care/durability. Sleep strategy = bank/extend sleep pre-race and rehearse night movement. RPE-based; strength held (light) through race.