Runner training plan
Volume by the 10% rule to your goal
Goal & base
Plan
Weeks of prep
8
Peak week
32 км
Long run
9 км
Long run11.3 км
Easy runs9.6 км
Tempo/intervals6.4 км
Recovery/cross4.8 км
The 10% rule is a guideline, not law. Every 4th week is a cutback week (−20–30%). Long run — no more than 35% of weekly volume.