The plan is easy. 3 runs a week, one short and sweet involving intervals, one short time trial, and then a variable 'longer' run during the weekend. The variable runs will build in length towards your goal race distance, although based on the limited weekly time frame, unless you're really fast, you won't actually approach your race distance. Remember the emphasis on quality over quantity in this program, the longer ones are the first ones to go if you aren't able to maintain your zeal for meeting and beating the shorter performances which will all be Baseline Workouts (BW).

On the pages that follow are a selection of workouts that will serve as the BW for your program. I've listed workouts that can be done both inside (treadmill baby!) and outside, as everyone's situation may vary. The important thing is to spend some time figuring out how you'll implement and/or modify the workouts you choose to populate your actual workout schedule (the template will be included in a later section) so that they are repeatable and so that you have objective assessment tools available.

Towards that end, I HIGHLY RECOMMEND revisiting (or visiting for the first time if this is your first guide) the sections from Guide #1 on objective assessment metrics and, just so you make fully informed decisions about what is best for you, the bit on training inside vs. outside.