🟧 Level 3: Intermediate (Target Time: 3h45–4h)
Designed for committed runners who want to train with structure and intensity. You’ll focus on pacing mastery, threshold work, and strength for speed maintenance.
Who it’s for:
Runners who’ve broken 4h and want to go faster
HM runners stepping up with pace targets
Anyone seeking more advanced structure
What you’ll get:
4 runs/week: long, interval, tempo, and recovery
Race-pace strategy development
Fueling and recovery strategies
Structured deloads and tapering
Tactical and race simulations