English: This plan, like the beginners training plan, offers 4 training days per week, with 3 active recovery days. This means taking up other forms of light exercises such as walking or yoga.

Your first day each week will incorporate the easy-5 or easy-8, while day two will always feature your interval training. This is the day where you will want to push yourself the hardest, to give you the best idea on where your body is when recording your data.

Approaching week eight of your 12-week training plan, you will begin to taper your running, to prepare for race day. Don’t forget to take it slow, listen to your body and stock up on the nutritional carbohydrates!