Three race-specific plans transcribed from the paired pages in the supplied PDF (book pages 208–213). Each builds to a 15K or 10-mile goal race with 8K or 10K tune-up races along the way. No dates: anchor race week to your own goal date.
Schedule 150–72 km/week12-week · book pages 208–209Schedule 273–95 km/week12-week · book pages 210–211Schedule 398–130 km/week12-week · book pages 212–213