Choosing the Right Level

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Level 0 – Beginner / Masters
~4 hours per week. Designed for beginners or masters athletes focusing on building a strong aerobic base and consistency.

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Level 1 – Developing / Low Volume
4–6 hours per week. Around 4 runs per week. Ideal for runners with some experience or limited training time.

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Level 2 – Intermediate / Advanced
6–9 hours per week with 5–6 runs. Suitable for experienced runners looking to improve performance.

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Level 3 – Advanced / Elite
9+ hours per week with 7+ sessions. High volume and intensity designed for highly experienced athletes targeting

peak performance.