Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.

We’re taking a break from speed and hill intervals this week to allow your body time to recover — and to help you get ready for the increased mileage of your training plan. In fact, your long run this week edges up to at least 16 miles; by now you should be able to comfortably cover this distance and finish feeling strong. Remember to keep your intensity at a level you can handle, and don’t forget to cross train on at least two of your "off" days. Write down how you feel after all of your workouts so you can compare your sessions.

Week 11 Training Calendar

Total weekly distance: 29 to 31 miles

Monday Off
Tuesday Run 4 miles (80% intensity, you can speak short words)
Wednesday Run 4 miles (65% intensity; you could sing the National Anthem while taking some breathing breaks)
Thursday Run 5 miles (75% intensity; you can speak in phrases)
Friday Off
Saturday Run 16-18 miles (70% intensity; you can speak in short sentences)
Sunday Off

NEXT: WEEK 12

PREVIOUS: WEEK 10

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Originally published on MORE.com, January 2009.