:30 your weekly mileage should be 30-35, and you should be clocking a regular 40 miles a week to start the sub-3:00 schedule. Sub-4:30 runners ought to be able to run comfortably three or four times a week by the start of the schedules; and if you’ve never

that builds you up in realistic increments to the date of your race (allowing for one or two easier weeks at the end). If you can use a schedule from RUNNER’S WORLD, a good book, or an accredited coach at your local club, that’s ideal. It will be a tried

."Rest/XT:Take a rest day, or do moderate cross-training activity.m:Metresmi:MilesBACKGROUND AND SPECIFICATIONSThe RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40 years of collective running wisdom to bring you a