Mileage Progressions

Charts below show weekly volumes in minutes for different progressive levels.

This chart shows examples of how to break up the minutes within a week for different %s of max:  Sample Weeks (groups IV - IIg+).

Here is a sample summer plan with varied training: Detailed GPPP (groups IV - IIg+) 

For those with minimal background and/or starting from scratch after an extended sedentary/injury period, here is a Novice Running Progression.