For the advanced and competitive endurance-type runner who wants to improve his or her 5K performance. Program begins with 40 miles per week and maxes out at 60 miles per week, with 6 days of running per week. Greater emphasis on endurance training.

For the advanced and competitive speed-type runner who wants to improve his or her 5K performance. Program begins with 40 miles per week and maxes out at 50 miles per week, with 6 days of running per week. Greater emphasis on interval training and speedwork.

For the intermediate endurance-type runner who runs regularly and wants to improve his or her 5K performance. Program begins with 30 miles per week and maxes out at 50 miles per week, with 5 to 6 days of running per week. Greater emphasis on endurance training.

For the intermediate speed-type runner who runs regularly and wants to improve his or her 5K performance. Program begins with 30 miles per week and maxes out at 40 miles per week, with 5 to 6 days of running per week. Greater emphasis on interval training and speedwork.

For the beginner runner who has never run before who wants to run a 5K. This run/walk program begins with 100 minutes of walking/running per week and maxes out at 196 minutes of walking/running per week, with 3 to 4 days of walking/running per week.

For the advanced and competitive endurance-type runner who wants to improve his or her 5K/10K performance. Program begins with 290 minutes (approx. 40 miles) per week and maxes out at 410 minutes (approx. 60 miles) per week, with 6 days of running per week. Greater emphasis on endurance training.

For the advanced and competitive speed-type runner who wants to improve his or her 5K/10K performance. Program begins with 290 minutes (approx. 40 miles) per week and maxes out at 350 minutes (approx. 50 miles) per week, with 6 days of running per week. Greater emphasis on interval training and speedwork.

For the beginner runner who runs recreationally. Program begins with 90 minutes (approx. 9 miles) per week and maxes out at 260 minutes (approx. 26 miles) per week, with 3 to 4 days of running per week.

For the intermediate endurance-type runner who runs regularly and wants to improve his or her 5K/10K performance. Program begins with 240 minutes (approx. 30 miles) per week and maxes out at 400 minutes (approx. 50 miles) per week, with 5 to 6 days of running per week. Greater emphasis on endurance training.

For the intermediate speed-type runner who runs regularly and wants to improve his or her 5K/10K performance. Program begins with 240 minutes (approx. 30 miles) per week and maxes out at 320 minutes (approx. 40 miles) per week, with 5 to 6 days of running per week. Greater emphasis on interval training and speedwork.

For the advanced and competitive runner who wants to improve his or her half-marathon performance. Program begins with 290 minutes (approx. 40 miles) per week and maxes out at 410 minutes (approx. 60 miles) per week, with 6 days of running per week.

For the beginner runner who runs recreationally. Program begins with 100 minutes (approx. 10 miles) per week and maxes out at 280 minutes (28 miles) per week, with 3 to 4 days of running per week.

For the intermediate runner who runs regularly and may or may not have run a half-marathon before. Program begins with 240 minutes (approx. 30 miles) per week and maxes out at 400 minutes (approx. 50 miles) per week, with 5 to 6 days of running per week.

For the advanced and competitive runner who wants to improve his or her marathon performance. Program begins with 350 minutes (approx. 50 miles) per week and maxes out at 500 minutes (approx. 70 miles) per week, with 6 days of running per week.

For the beginner runner who runs recreationally but has never run a marathon before. Program begins with 150 minutes (approx. 15 miles) per week and maxes out at 360 minutes (approx. 36 miles) per week, with 4 days of running per week.

For the intermediate runner who runs regularly and may or may not have run a marathon before. Program begins with 240 minutes (approx. 30 miles) per week and maxes out at 400 minutes (approx. 50 miles) per week, with 5 to 6 days of running per week.