Keep the intensity, not the volume
Fitness is cheaper to keep than to build. A review of the maintenance research found endurance holds for up to 15 weeks on as few as two sessions a week, or with volume cut by a third to two thirds, as long as the intensity stays (Spiering et al. 2021).
The reverse does not work. Runners who kept their volume but trained a third easier lost VO2max and long-run endurance (Hickson et al. 1985). So the plan keeps two quality sessions every week and holds volume flat instead of building it.
What a week looks like
One threshold session (cruise intervals, tempo, broken tempo) and one interval session (long intervals, 30/15 sets, hill repeats), a long run that alternates easy and progressive, and easy days with strides or hill sprints. The fourth week of each block drops to 75 % volume. Week 7 carries a 5k time trial so your paces stay current.
Weekly volume sets the level
Without a race there is no goal time, so the level comes from what you run now: beginner 20 to 30 km a week, intermediate 30 to 50, advanced 50 to 70, sub-elite 70 to 100. Enter your current weekly volume and the plan holds it. Leave it empty and the plan uses the middle of your level's band.
After the block
Repeat the block, or start a race plan once you pick the next race. The evidence covers up to 15 weeks of maintenance, which is why a block tops out at 12 weeks.
Sample plans by level
How it works
- 1Pick how long. Four, eight or twelve weeks: one to three four-week blocks, each with a lighter fourth week.
- 2Choose your running days. Three to six days per week and the day you want your long run. The plan spaces the hard days so they never touch.
- 3Enter your volume and a recent race. Your current weekly km sets the level and the volume. A recent race from 1500 m to the marathon sets every training pace.
- 4Get the plan and the PDF. Every week, every session with paces, purpose and distance. Download the PDF or copy the link, and enter the week-7 time trial to refresh the paces.
Frequently asked questions
How are the training paces set?
From your recent race with Jack Daniels' VDOT equations: the same maths as the VDOT calculator on this site. Easy, marathon, threshold, interval and repetition paces all follow from one result. The plan trains you at your current fitness, not at your goal, because that is what your body can absorb today.
I have no recent race. Can I still get a plan?
Yes. Pick beginner, intermediate, advanced or sub-elite and the plan schedules a 5k time trial in week 1. Enter the time on the plan page and every pace appears. Until then sessions are shown by duration and effort.
How long can I stay on a maintenance plan?
The research on maintaining endurance covers up to 15 weeks, so this plan tops out at 12. After that, start a race plan, or run a fresh block from a new time trial so the paces keep pace with you.
Can I run less than I do now and still keep my fitness?
Yes, within limits. Endurance held with volume cut by a third to two thirds when intensity stayed the same (Spiering et al. 2021). Enter the lower weekly volume and the plan keeps the two quality sessions.
Why two hard sessions a week if I am not training for anything?
Because intensity is what fitness depends on when volume stays flat. Runners who trained a third easier at the same volume lost VO2max and long-run endurance (Hickson et al. 1985).
What if I miss a week?
Skip it and carry on with the plan as scheduled. Never cram two weeks into one. If you miss two weeks or more, restart at the week you left with one easier week first.
Sources
- Tiller NB, et al. International Society of Sports Nutrition position stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr 2019;16:50.
- Giovanelli N, et al. Energetics of vertical kilometer foot races; is steeper cheaper? J Appl Physiol 2016;120(3):370-375.
- Minetti AE, et al. Energy cost of walking and running at extreme uphill and downhill slopes. J Appl Physiol 2002;93(3):1039-1046.
- Knechtle B, et al. Predictor variables for a 100-km race time in male ultra-marathoners. Percept Mot Skills 2010;111(3):681-693.
- Rüst CA, et al. Similarities and differences in anthropometry and training between recreational male 100-km ultra-marathoners and marathoners. J Sports Sci 2012;30(12):1249-1257.
- Spiering BA, et al. Maintaining physical performance: the minimal dose of exercise needed to preserve endurance and strength over time. J Strength Cond Res 2021;35(5):1449-1458.
- Hickson RC, Rosenkoetter MA. Reduced training frequencies and maintenance of increased aerobic power. Med Sci Sports Exerc 1981;13(1):13-16.
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- Daniels J. Daniels' Running Formula, 3rd ed. Human Kinetics, 2014. Training paces, quality caps, phase model.
- Pfitzinger P, Douglas S. Advanced Marathoning, 3rd ed. Human Kinetics, 2020. Mesocycles, long-run share, marathon-pace runs.
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Last updated 6 September 2026.