18 Week Advanced RUN ONLY Plan

This plan is specifically designed for the athlete that has been running anywhere between 40-60 miles per week and up. If you have not been consistently at 40+ miles per week for 6 months or more, we recommend our intermediate to advanced running plan prior to this one. If you’re taking this plan on, you should have a good cardiovascular base and have experience doing running workouts. If you have been doing 60+ miles per week for 3-6 months prior to this plan, you can add easy mileage throughout training weeks as desired, but we would caution adding much more, as this plan has a fair bit of intensity with two workouts and a long run per week.

Although any of our running plans will make you a better runner overall, this program is targeted towards building aerobic capacity and is specifically geared towards distances you will see in the military. In most military schools, physical tests, and selections, you will generally need to run 2 or 5 miles, therefore this program is geared towards maximizing your performance at those distances and beyond.

We suggest aligning this program with a fitness test (ACFT or RFT), scheduling a race (5k, 10k, or half marathon), or testing yourself in a certain distance up to half marathon during the last week of the program.