Sub-20 5K puts you in the top 5% of recreational runners. This 10-week plan builds the VO2max and lactate tolerance to run 4:00/km.
Sub-40 10K requires holding sub-20 5K pace for twice the distance. This 12-week plan builds the threshold fitness to run 4:00/km for 40 minutes.
Sub-90 half-marathon puts you among the fastest recreational runners. This 14-week plan builds the fitness to run 4:16/km for 21 kilometers.
Sub-3 marathon is the ultimate recreational running goal. Only 1% of marathon finishers achieve it. Here's the 16-week plan to join them.