16 Weeks to a Sub 3:30 Marathon

Here’s the Plan. Everyone has to have one.

It is based on the performance on my last run using the official race results and therefore predicts me completing in 3:29:59.

Week 1 26 Miles
Tuesday Thursday Friday Sunday
Easy Tempo Easy Long
5m @9:07 6m, 4mi@7:42 5m @9:07 10m @9:07
Week 2 27 Miles
Tuesday Thursday Friday Sunday
Easy Speedwork Easy Long
5m @9:06 6m, 3×1600 @7:11 w/800 jogs 4m @9:06 12m @9:06
Week 3 28 Miles
Tuesday Thursday Friday Sunday
Easy Tempo Easy Long
5m @9:06 6m, 4mi@7:40 4m @9:05 14m @9:05
Week 4 23 Miles
Tuesday Thursday Friday Sunday
Easy Easy Easy Easy
6m @9:04 6m @9:04 5m @9:04 6m @9:04
Week 5 29 Miles
Tuesday Thursday Friday Sunday
Easy Tempo Easy Long
4m @9:04 6m, 4mi@7:39 3m @9:04 16m @9:04
Week 6 31 Miles
Tuesday Thursday Friday Sunday
Easy Speedwork Easy Long
4m @9:03 6m, 3×1600 @7:09 w/800 jogs 3m @9:03 18m @9:03
Week 7 32 Miles
Tuesday Thursday Friday Sunday
Easy Tempo Easy Long
3m @9:02 7m, 5m @7:42 2m @9:02 20m @9:02
Week 8 25 Miles
Tuesday Thursday Friday Sunday
Easy Easy Easy Easy
6m @9:01 6m @9:01 6m @9:01 7m @9:01
Week 9 33 Miles
Tuesday Thursday Friday Sunday
Easy Tempo Easy Long
5m @9:01 7m, 5m @7:41 5m @9:01 16m @9:01
Week 10 34 Miles
Tuesday Thursday Friday Sunday
Easy Speedwork Easy Long
4m @9:00 6m, 3×1600 @7:06 w/800 jogs 4m @9:00 20m @9:00
Week 11 35 Miles
Tuesday Thursday Friday Sunday
Easy Tempo Easy Long
6m @8:59 7m, 5m @7:39 6m @8:59 16m @8:59
Week 12 28 Miles
Tuesday Thursday Friday Sunday
Easy Easy Easy Easy
7m @8:57 7m @8:57 7m @8:57 7m @8:57
Week 13 37 Miles
Tuesday Thursday Friday Sunday
Easy Tempo Easy Long
5m @8:57 7m, 5m @7:38 5m @8:57 12m @8:56
Week 14 22 Miles
Tuesday Thursday Friday Sunday
Easy Tempo Easy Long
2m @8:56 6m, 3×1600 @7:03 w/800 jogs 2m @8:56 12m @8:56
Week 15 20 Miles
Tuesday Thursday Friday Sunday
Easy Tempo Easy Long
4m @8:56 5m, 3m @7:28 3m @8:56 8m @8:56
Week 16 36 Miles
Monday Tuesday Thursday Saturday
Easy Speedwork Easy Long
3m @8:56 4m, 2×1600 @7:02 w/800 jogs 3m @8:56 26.2m @8:00

For the first time in a long time I seem to have come down with some sort of virus. I’ve had a high temp for the last day and hoping it will pass soon.

Tomorrow AM is predicted to be -7F with the wind chill so I probably will not run, given that I am still recovering… so I have a plan and I’m missing the first day. Let’s hope it starts to come together soon.

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