LevelWeekly loadTraining PlansPrerequisiteShort term ambition
Level 02-3 runsStarterNoneLevel 1 foundation
Level 13 runsStarter, foundation, specialized25 minutes of effortless runningLevel 1 specialization
Level 24 runs Starter, foundation, specialized 1/2 year of 3 hours a weekLevel 2 specialization or level 3 foundation
Level 35 runs Starter, foundation, specialized 1/2 year of 4 hours a weekLevel 3 specialization or level 4 foundation
Level 46 runs Starter, foundation, specialized 1/2 year of 4-5 hours a weekLevel 4 specialization or level 5 foundation
Level 57 runs Starter, foundation, specialized 1/2 year of 5-6 hours a weekLevel 5 specialization or level 6 foundation
Level 67-10 runs Starter, foundation, specialized 1/2 year of 6+ hours a weekLevel 6 foundation and specialization