This plan is appropriate for newer runners preparing for their first Ultra, masters athletes, or for more experienced runners who need or prefer a relatively low-volume training program. Before you begin the plan, build your training to the point where you are running at least three times per week with the longest run of 10 miles or more or at lest 80 minutes.. Your plan features four runs per week plus two sessions that may be done either as easy runs or as non-impact cardio cross training ...