For me, it very much depends what I’m aiming for (vert, distance, terrain etc) but whether it be road, trail, ultra whatever, my basic weekly volume, rule of thumb for many years has been:
Nothing under 50km and nothing over 100km. This excludes race week.
I adjust accordingly in that delta. I found it works for quite a variety of events and distances. You just need to play around with intensity.
People spend far too long looking for magic bullets and secret sauce.
Just run, mostly slow, some a bit faster, add a few km’s every week and maybe a weekly hard session like a parkrun.
That’ll be £100 and I accept cash, cards and PayPal 
JFR
thanks
Nothing gets stuff done like doing stuff does 
Very nice.
Converted to real units, and zones added for confrontational value.
| Z2/3 | Z1 | Z1 | Z1 | Total weekly km | W/C | Time Running | |
|---|---|---|---|---|---|---|---|
| 6.4 | 6.4 | 0.0 | 9.6 | 22.4 | 23/6/25 | 1 | 134.4 |
| 6.4 | 9.6 | 0.0 | 12.8 | 28.8 | 30/6/25 | 2 | 172.8 |
| 6.4 | 6.4 | 0.0 | 9.6 | 22.4 | 7/7/25 | 3 | 134.4 |
| 6.4 | 9.6 | 0.0 | 16.0 | 32.0 | 14/7/25 | 4 | 192.0 |
| 6.4 | 12.8 | 0.0 | 19.2 | 38.4 | 21/7/25 | 5 | 230.4 |
| 6.4 | 9.6 | 0.0 | 12.8 | 28.8 | 28/7/25 | 6 | 172.8 |
| 6.4 | 12.8 | 0.0 | 22.4 | 41.6 | 4/8/25 | 7 | 249.6 |
| 6.4 | 16.0 | 0.0 | 25.6 | 48.0 | 11/8/25 | 8 | 288.0 |
| 6.4 | 19.2 | 0.0 | 28.8 | 54.4 | 18/8/25 | 9 | 326.4 |
| 6.4 | 9.6 | 0.0 | 16.0 | 32.0 | 25/8/25 | 10 | 192.0 |
| 4.8 | 19.2 | 4.8 | 28.8 | 57.6 | 1/9/25 | 11 | 345.6 |
| 4.8 | 22.4 | 4.8 | 32.0 | 64.0 | 8/9/25 | 12 | 384.0 |
| 4.8 | 24.0 | 4.8 | 35.2 | 68.8 | 15/9/25 | 13 | 412.8 |
| 4.8 | 9.6 | 4.8 | 22.4 | 41.6 | 22/9/25 | 14 | 249.6 |
| 6.4 | 9.6 | 3.2 | 12.8 | 32.0 | 29/9/25 | 15 | 192.0 |
| 6.4 | 6.4 | 3.2 | 41.9 | 57.9 | 6/10/25 | 16 | 347.5 |
I did wonder about the units… thought it was the consumption of Wotsits.
So when do you start?
Id be tempted to round up and down as thats a mess 
Wk 12/13 would definitely be open to change as we dont know how well things are going, and i might think 13.1miles at TMP is enough for your body. 22 miles is also a lot, may end up maxing at 20, even 18 as we see how you are recovering from the big sessions and the time on feet
But you need ai for rounding
Better copy it into “the other” thread.
Good effort.. nice job of working with the restriction of the average kms to get those long runs in. A nice build / overload and the use of the recovery weeks help the althlete practically and help with the km budget
I’d suggest and minor tweak of some down hill running, if the althletes not getting too sore and handling the load well. That would help with fewer and less long runs imo. Increasing the load on the leg muscles, particularly the quadriceps, due to eccentric muscle contractions.
Muscular fatigue 
in the Marathon is a massive limiter for many.
Miles, in fact distance, is old fogey nonsense so converted to time instead. For the win.
| Time Running | Z2/3 | Z1 | Z1 | Z1 |
|---|---|---|---|---|
| 2h 19m | 0h 35m | 0h 42m | 0h 0m | 1h 2m |
| 3h 1m | 0h 35m | 1h 2m | 0h 0m | 1h 23m |
| 2h 19m | 0h 35m | 0h 42m | 0h 0m | 1h 2m |
| 3h 22m | 0h 35m | 1h 2m | 0h 0m | 1h 44m |
| 4h 3m | 0h 35m | 1h 23m | 0h 0m | 2h 5m |
| 3h 1m | 0h 35m | 1h 2m | 0h 0m | 1h 23m |
| 4h 24m | 0h 35m | 1h 23m | 0h 0m | 2h 26m |
| 5h 6m | 0h 35m | 1h 44m | 0h 0m | 2h 46m |
| 5h 47m | 0h 35m | 2h 5m | 0h 0m | 3h 7m |
| 3h 22m | 0h 35m | 1h 2m | 0h 0m | 1h 44m |
| 6h 10m | 0h 26m | 2h 5m | 0h 31m | 3h 7m |
| 6h 51m | 0h 26m | 2h 26m | 0h 31m | 3h 28m |
| 7h 22m | 0h 26m | 2h 36m | 0h 31m | 3h 49m |
| 4h 26m | 0h 26m | 1h 2m | 0h 31m | 2h 26m |
| 3h 22m | 0h 35m | 1h 2m | 0h 21m | 1h 23m |
| 6h 10m | 0h 35m | 0h 42m | 0h 21m | 4h 32m |
| 0.0 | ||||
| 5m 30s | avg pace for z2/3 runs | |||
| 6m 30s | avg pace for z1 runs |
Yeah let me get back to you on that as soon as I find a way to enjoy 3hr+ runs…