This 2-week long race tune up race plan is perfect for when you want to insert a long race (longer than 10k) into an existing training cycle. Pick the same level as your current plan and set the start day 1 week out from your tune up race. The training includes a one week of race prep and one week of race recovery. After the plan, you can resume your regularly scheduled training plan. Runs/Week: 3-5. Key/Hard Workouts/Week: 1-2. Weekly mileage = 12-24 miles per week (19-38 kilometers per ...