Tony and Russ have updated their marathon plan, already been popular on facebook, so added here so you can refer to them regularly. Level one for those looking to go under 4 hours, and level two for up to 5.5 hours. These plans can easily be adapted if you are training for shorter distances – the variation of interval and tempo work combined with longer runs is tried and tested.
Each plan also includes race prediction charts at the end. These are great if you want to know how your 5K time translates into 10K, or 10 miles, or how fast your 10K should be if you want to run a 4 hour marathon.
If you want any advice on the plans, or you cannot work out why your 10 mile time was not as “predicted” given your 5K time, then ask Tony for help!