What follows is a plan that I wrote for a woman wanting to qualify for Boston.

She improved her times by 15 minutes with this plan and realized her goal of qualifying. I hope it helps you: it’s free.

If you want to hire me as a pathetic ‘virtual’ coach, then send me an email: 232@duncanlarkin.com.

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3:45 Marathon $100 for the Ranger Bass Boat Plan

Goal = 3:45 marathon = 8:34 minutes per mile at the Philadelphia Marathon on 19 November

Mile repeats = 7:45 pace

Threshold pace = 8:45 pace

Goal	Date	Monday	Tuesday	Wed	Thurs	Fri	Sat	Sun	Wkl Tot
Mile repeats	21-27 Aug	4 easy	5 x 1 mile@7:45 pace with 4:00 recovery, 2 mile w/up, 2 mile cool down	Recovery, 6 easy pace no watch	8 easy	8 easy	4 easy	14 easy with final 2 hard closing miles	53
Recovery week	28 Aug-3 Sept	0	7 easy	7 easy with 2 hard closing miles (MP)	4 easy	6 easy, 4 x 100m striders	6 easy	10 easy	40
Mile repeats	4 Sept-10 Sept	4 easy	7 x 1 mile @7:45 with 4:00 rec., 2 w/up, 2 cd	Recovery, 6 easy pace no watch	8 easy	8 easy	8 easy	15 with final 3 hard closing miles	60
Threshold	11 Sept-17 Sept	6 easy	10 with 6 progression 9:00+à8:40-8:45	6 easy recovery	8 x :45-1:00 steep hills, mileage = 10	9 easy	10 with 7 progression 9:00+à8:40	9 easy	60
Recovery Week	18 Sept-24 Sept	0	7 easy	7 easy with 3 hard closing miles (MP)	4 easy	6 easy, 6 x 100m striders	6 easy	10 easy	40
Mile repeats	25 Sept-1 Oct	4 easy	9 x 1 mile @7:45 with 4:00 rec., 2 wup/2 cd	Recovery 6 with no watch	9 easy	10 x 1:30 less steep hills mileage = 10	8 easy	15 easy or a race = > 5 miles	65
Long run/mp	2 Oct-8 Oct	8 easy	10 with 7 progression 9:00à MP if you can.	7 easy	9 easy	9 easy	4easy	18 miles with progression down to MP for final 5 miles	65
Recovery Week	9 Oct – 15 Oct	0	7 easy	7 easy with 3 hard closing miles (MP)	4 easy	6 easy, 8 x 100m striders	6 easy	10 easy	40
Mile repeats	16 Oct-22 Oct	8 easy	11 x 1 mile @7:45 w/ 4:00 rec., 2 w/up, 2 c/d	6 recovery no watch	9 easy	8 easy	6 easy	20 easy progressing to the last 10 down to MP	72
Goal	Date	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total
Long run/mp	23 Oct – 29 Oct	8 easy	10 easy	15 with 3 closing at MP	10 easy	15 easy	5 very easy	Find a ½ marathon!!, days mileage = 17 with warm-ups/cds	80
Taper	30 Oct – 5 Nov	0	9 easy	9 easy	8 easy	10 easy, 10 x 100 striders	6 easy	8 easy	50
Taper	6 Nov – 12 Nov	0	4 easy, 2 @ MP time trial	8 easy	4 easy	8 easy	6 easy	0	30
Taper	13 Nov – 19 Nov	5 easy	4 easy, 2 @ MP time trial	4 easy	8 easy	4 easy	0	marathon	25 not including marathon