From the Kinetic blog:
The New Century program is the best choice for a novice cyclist or a rider who is returning to the sport after several years off the bike. Even though it’s an easier plan, it is still quite challenging. This program may even be too difficult for some truly novice cyclists (brand-new bike, just started riding within the past 6 months). The ideal candidate for the New Century program is a cyclist who has been riding recreationally for a few years, has perhaps completed a century or two, and is looking for improved fitness and higher average speeds on long rides.
Read the full plan at kurtkinetic.com, and get more training tips on the Kinetic blog!