Run Less/Run Faster Plan - 3  Days Running + 2 days Alternate Cardio per Week
		(Alternate cardio = about 1 hr bike, swim, elliptical, etc, or additional easy runs)				Week Ending
Week		Speedwork	Tempo	Long Run	Miles	Sunday
		(SW= Always add mile warm-up and mile
		cool down to these workouts)
16		3 x mile; (400 rec)	2 mile easy; 2 miles;2 miles easy	13 Miles	26	12/31
(Marathon Goal)	3hr 45 min	7:11	7:44	9:05
	3hr 55 min	7:30	8:04	9:27
	4 hr  0 min	7:40	8:13	9:39
	4 hrs 10 min	8:00	8:33	10:02
	4 hrs 25 min	8:30	9:03	10:36
	4 hrs 40 min	8:59	9:32	11:10
	4 hrs 55 min	9:29	10:03	11:45
15		4 x 800 (2 min rec)	1 mile easy; 5 miles; 1 mile easy	15 Miles	26	1/7
	3hr 45 min	3:27	8:35	9:20
	3hr 55 min	3:37	8:57	9:42
	4 hr  0 min	3:42	9:09	9:54
	4 hrs 10 min	3:52	9:32	10:17
	4 hrs 25 min	4:07	10:06	10:51
	4 hrs 40 min	4:22	10:40	11:25
	4 hrs  55 min	4:37	11:15	12:00
14		1200;1000;800;600;400 (200 rec)	1 mile easy; 5 miles; 1 mile easy	17 miles	29	1/14
	3hr 45 min	5:18;4:22;3:27;2:35;1:42	8:14	9:20
	3hr 55 min	5:32; 4:34; 3:37; 2:42; 1:47	8:34	9:42
	4 hr  0 min	5:39; 4:40; 3:42; 2:45; 1:49	8:43	9:54
	4 hrs 10 min	5:54; 4:52; 3:52; 2:53; 1:54	9:03	10:17
	4 hrs 25 min	6:17; 5:11; 4:07; 3:04; 2:02	9:33	10:51
	4 hrs 40 min	6:38; 5:29; 4:22; 3:15; 2:09	10:02	11:25
	4 hrs  55 min	7:01; 5:48; 4:37; 3:27; 2:16	10:33	12:00
13		5 x 1000 (400 rec)	1 mile easy; 4 miles; 1 mile easy	20 miles	32	1/21
	3hr 45 min	4:22	7:59	9:35
	3hr 55 min	4:34	8:19	9:57
	4 hr  0 min	4:40	8:28	10:09
	4 hrs 10 min	4:52	8:48	10:32
	4 hrs 25 min	5:11	9:18	11:06
	4 hrs 40 min	5:29	9:47	11:40
	4 hrs  55 min	5:48	10:18	12:15
12		3 x mile (400 rec)	2 miles easy;3 miles; 1 mile easy	18 miles	29	1/28
	3hr 45 min	7:11	7:44	9:20
	3hr 55 min	7:30	8:04	9:42
	4 hr  0 min	7:40	8:13	9:54
	4 hrs 10 min	8:00	8:33	10:17
	4 hrs 25 min	8:30	9:03	10:51
	4 hrs 40 min	8:59	9:47	11:25
	4 hrs  55 min	9:29	10:03	12:00
11		2 x 1200; 4 x 800; 2 min rec all	1 mile easy; 5 miles; 1 mile easy	20 miles	32	2/4
	3hr 45 min	5:18	7:59	9:20
	3hr 55 min	5:32; 3:37	8:19	9:42
	4 hr  0 min	5:39; 3:42	8:28	9:54
	4 hrs 10 min	5:54; 3:52	8:48	10:17
	4 hrs 25 min	6:17; 4:07	9:18	10:51
	4 hrs 40 min	6:38; 4:22	9:47	11:25
	4 hrs  55 min	7:01; 4:37	10:18	12:00
10		6 x 800; 90 sec rec	1 mile easy; 6 miles; 1 mile easy	13 miles	26	2/11
	3hr 45 min	3:27	8:14	8:50
	3hr 55 min	3:37	8:34	9:12
	4 hr  0 min	3:42	8:43	9:24
	4 hrs 10 min	3:52	9:03	9:47
	4 hrs 25 min	4:07	9:33	10:21
	4 hrs 40 min	4:22	10:02	10:35
	4 hrs  55 min	4:37	10:33	11:30
9		2 x (6 x 400; 90 sec rec) 2:30 rec sets	2 miles easy; 3 miles; 1 mile easy	18 miles	29	2/18
	3hr 45 min	1:42	7:44	9:05
	3hr 55 min	1:47	8:04	9:27
	4 hr  0 min	1:49	8:13	9:39
	4 hrs 10 min	1:54	8:33	10:02
	4 hrs 25 min	2:02	9:03	10:36
	4 hrs 40 min	2:09	9:32	11:10
	4 hrs  55 min	2:16	10:03	11:45
8		2 x mile; 2 x 800; 60 sec rec	1 mile easy; 4 miles; 1 mile easy	20 miles	31	2/25
	3hr 45 min	7:11;3:27	7:59	9:05
	3hr 55 min	7:30; 3:37	8:19	9:27
	4 hr  0 min	7:40; 3:42	8:28	9:39
	4 hrs 10 min	8:00; 3:52	8:48	10:02
	4 hrs 25 min	8:30; 4:07	9:18	10:36
	4 hrs 40 min	8:59; 4:22	9:47	11:10
	4 hrs  55 min	9:29; 4:37	10:18	11:45
7		3 x (2 x 1200; 2 min rec) 4 min rec sets	1 mile easy; 10 miles; 1 mile easy	15 miles	33	3/4
	3hr 45 min	5:18	8:35	8:55
	3hr 55 min	5:32	8:57	9:17
	4 hr  0 min	5:39	9:09	9:29
	4 hrs 10 min	5:54	9:33	9:52
	4 hrs 25 min	6:17	10:06	10:26
	4 hrs 40 min	6:38	10:40	11:00
	4 hrs  55 min	7:01	11:15	11:35
6		1000; 2000; 1000; 1000	1 mile easy; 5 miles; 1 mile easy	20 miles	32	3/11
	3hr 45 min	4:22;9:04;4:22;4:22	8:35	9:05
	3hr 55 min	4:34; 9:28; 4:34;4:34	8:57	9:27
	4 hr  0 min	4:40; 9:40; 4:40; 4:40	9:09	9:39
	4 hrs 10 min	4:52; 10:05; 4:52	9:33	10:02
	4 hrs 25 min	5:11; 10:43: 5:11; 5:11	10:06	10:36
	4 hrs 40 min	5:29; 11:19; 5:29; 5:29	10:40	11:10
	4 hrs  55 min	5:48; 11:57; 5:48; 5:48	11:15	11:45
5		3 x 1 mile	1 mile easy; 10 miles; 1 mile easy	15 miles	32	3/18
	3hr 45 min	7:11	8:35	8:50
	3hr 55 min	7:30	8:57	9:12
	4 hr  0 min	7:40	9:09	9:24
	4 hrs 10 min	8:00	9:33	9:47
	4 hrs 25 min	8:30	10:06	10:21
	4 hrs 40 min	8:59	10:40	10:55
	4 hrs  55 min	9:29	11:15	11:30
4		10 x 400 (400 rec)	1 mile easy; 8 miles; 1 mile easy	20 miles	37	3/25
	3hr 45 min	1:42	8:35	8:50
	3hr 55 min	1:47	8:57	9:12
	4 hr  0 min	1:49	9:09	9:24
	4 hrs 10 min	1:54	9:33	9:47
	4 hrs 25 min	2:02	10:06	10:21
	4 hrs 40 min	2:09	10:40	10:55
	4 hrs  55 min	2:16	11:15	11:30
3		8 x 800; (90 sec rec)	1 mile easy; 5 miles; 1 mile easy	13 miles	26	4/1
	3hr 45 min	3:27	7:59	8:35
	3hr 55 min	3:37	8:19	8:57
	4 hr  0 min	3:42	8:28	9:09
	4 hrs 10 min	3:52	8:48	9:32
	4 hrs 25 min	4:07	9:18	10:06
	4 hrs 40 min	4:22	9:47	10:40
	4 hrs  55 min	4:37	10:18	11:15
2		5 x 1000 (400 rec)	2 miles easy; 3 miles; 1 mile easy	10 miles	21	4/8
	3hr 45 min	4:22	7:44	8:35
	3hr 55 min	4:34	8:04	8:57
	4 hr  0 min	4:40	8:13	9:09
	4 hrs 10 min	4:52	8:33	9:32
	4 hrs 25 min	5:11	9:03	10:06
	4 hrs 40 min	5:29	9:32	10:40
	4 hrs  55 min	5:48	10:03	11:15
1		6 x 400 (400 rec)	1 mile easy; 3 miles; 1 mile easy	26.2 Marathon	36	4/15
	3hr 45 min	1:42	8:35	8:35
	3hr 55 min	1:47	8:57	8:57
	4 hr  0 min	1:49	9:09	9:09
	4 hrs 10 min	1:54	9:32	9:32
	4 hrs 25 min	2:02	10:06	10:06
	4 hrs 40 min	2:09	10:40	10:40
	4 hrs  55 min	2:23	11:49	11:49
Note: Plan is 1 Speed, 1 Tempo, 1 Long Run per week - You choose which days, but rest or alternate cardio day between the 3 "key" runs
5k Race Pace				Marathon Race Pace
6:00	18:38			6:30	2:50
6:15	19:25			6:45	2:57
6:30	20:12			7:00	3:03
6:45	20:58			7:15	3:10
7:00	21:45			7:30	3:17
7:15	22:32			7:45	3:23
7:30	23:18			8:00	3:29
7:45	24:05			8:15	3:36
8:00	24:51			8:30	3:43
8:15	25:38			8:35	3:45
8:30	26:25			8:40	3:47
8:45	27:11			8:45	3:49
9:00	27:58			8:50	3:52
9:15	28:44			8:55	3:54
9:30	29:31			9:00	3:56
9:45	30:18			9:05	3:58
10:00	31:04			9:10	4:00
				9:15	4:03
				9:20	4:05
				9:25	4:07
				9:30	4:09
				9:35	4:11
				9:40	4:13
				9:45	4:16
				9:50	4:18
				9:55	4:20
				10:00	4:22
				10:15	4:28
				10:30	4:35
				10:45	4:42
				11:00	4:48
				11:26	5:00