Marathon training plans

Sub 3hr15min plan
A 3:15 marathon is approximately 7:20 per mile. To break 3:15, you
should eventually be capable of a sub-1:30 half-marathon (6:50 per mile)
and sub-40:00 10K (6:30 per mile). Right now, you should be running at
least 30-35 miles per week, over six sessions.
For The Month Ahead...
Your Goal A sub-40:00 10K or sub-32:00 5-mile race (Week 4). More...
Your Theme You build your base. More...
Week One
Mon 4M (miles) (approx 35 mins) easy
Tue 4M (approx 33 mins) slow with a few gentle strides
Wed 5M (approx 41 mins) slow
Thu 4M (approx 30 mins) steady
Fri Rest
Sat 5M (approx 42 mins) easy
Sun 12M (approx 100 mins) slow
Week Two
Mon 4M (approx 35 mins) easy
Tue 1M jog, then 3 x 2M (or 13 mins) fast, with 800m (4-min) jog recoveries,
then 1M jog
Wed 6M (approx 50 mins) slow
Thu 1M jog, then 2M (approx 14 mins) brisk, then 1M jog
Fri Rest
Sat 5M (approx 42 mins) easy
Sun 13M (approx 108 mins) slow
Week Three
Mon 4M (approx 35 mins) easy
Tue 1M jog, then 4 x 1M (or 6 mins) fast, with 400m (2-min) jog recoveries,
then 1M jog
Wed 7M (approx 58 mins) slow
Thu 5M (approx 37 mins) steady
Fri Rest
Sat 5M (approx 42 mins) easy
Sun 15M (approx 2hr 05) slow
Week Four
Mon 4M (approx 35 mins) easy
Tue 1M jog, then 7 x 800m (or 3 mins) fast, with 200m (1-min) jog recoveries,
then 1M jog
Wed 8M (approx 66 mins) slow
Thu 1M jog, then 3M (approx 20 mins) brisk, then 1M jog
Fri Rest
Sat 5M (approx 42 mins) easy