4-Week Moderate Running Plan Training Plan

Plan to build fitness and distance to start the foundation to improve upon race times This 4 week base plan is perfect for the moderate/intermediate runner looking to continue base building mileage and incorporate speed. The 4-week layout includes 3 easy runs, 1 quality session and 1 long run (5 runs per week). There will be a deload week at the 3rd week and averages 26-30 miles per week. There is up to 2 rest days, with one being an optional cross-train day.