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maintenance articles
4 articles on maintenance, newest first. Every one is sourced and links to the calculator it applies to.
Sub-Elite Maintenance Running Plan: 70 to 100 km a Week
A sub-elite maintenance running plan for 70 to 100 km a week: six runs, 22 km long runs, 30-minute tempos, 5 × 4 min intervals. What stays and what drops.
Intermediate Maintenance Running Plan: 30 to 50 km a Week
An intermediate maintenance running plan for 30 to 50 km a week: five runs, threshold plus intervals weekly, 4-week blocks, and why easy-only fails.
Beginner Maintenance Running Plan: 20 to 30 km a Week
A beginner maintenance running plan for 20 to 30 km a week: four runs, two short quality sessions and repeating 4-week blocks to hold your fitness.
Advanced Maintenance Running Plan: 50 to 70 km a Week
An advanced maintenance running plan for 50 to 70 km a week: six runs, 21 km long runs, threshold and intervals every week, and how far volume can drop.