BASE: 6 weeks You can begin with only 20 miles per week, but build to 35 miles before starting the next phase. MON: Easy run Start with 3 miles and work up to 5 or 6 by week 6. TUE: Strength workout 10 minutes of abdominal work, plus 1 x 12 reps of squats, lunges, calf raises, dips, and bench presses WED: Easy run 4 to 5 miles, adding a few hills each week. By week 6 the run should be mostly hills. This can either be a continuous run on hilly ...
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