Three Month Marathon PDF

Bobby Maximus Three Month Marathon Program www.bobbymaximus.
com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN
Workout: Workout: Workout: Workout: Workout: Workout: Rest
10 minute Run @ Easy 30-60 minute Run @ Easy 10 minute Run @ Easy 30-60 minute Run @ Easy 60 minute Swim or Bike 90 min run @ Easy Pace
Pace pace Pace pace @ Easy pace. Must be a
Then: Then: “Non impact” activity Note:
2x5 Wall Squat Note: If you are a more 2x (30sec Work/30sec Note: If you are a more If you can do it then trail
2x10 Squat experienced runner “Rest”) Push Press @ 2 x experienced runner running would be
2x5 Goblet Squat @ increase the time to 90 5-10lbs Dumbbells. “Rest” increase the time to 90 preferable
25/15lbs Dumbbell or minutes and maintain a is in Overhead position. minutes and maintain a
Kettlebell 75-80% MHR throughout Two sets, Rest 60sec 75-80% MHR throughout Note 2:
Then: the run. between each set the run. If you are a more
Work up To Deadlift 1RM. Then: experienced runner
Start with a light weight Work up to Bench Press increase the time to 120
and do it 10 times. Then 1RM. Start with a light minutes and maintain a
add some weight and do 5 weight and do it 10 times. 75-80% MHR throughout
reps. Add more weight and Then add some weight and the run.
do 3. Keeping adding do 5 reps. Add more
weight and doing single weight and do 3. Keeping
reps until you can no longer adding weight and doing
lift. single reps until you can
Then: no longer lift.
5 minute Plank. Hold Then:  
yourself in the top of push- “Push-up Maximus”:
up position for 5 total 10x Push-up (5 for
minutes. Rest as needed on women) + 10 seconds
the way to 5 minutes. Rest. Ten Rounds
Then: Then:
10 minute Run @ Easy 10 minute Run @ Easy
Pace pace
A B C D E F G
Bobby Maximus Three Month Marathon Program www.bobbymaximus.com
DAY EIGHT DAY NINE DAY TEN DAY ELEVEN DAY TWELVE DAY THIRTEEN DAY FOURTEEN
10 minute Run @ Easy 30-60 minute Run @ Easy 10 minute Run @ Easy 30-60 minute Run @ Easy 60 minute Swim or Bike 90 min run @ Easy Pace
Pace pace Pace pace @ Easy pace. Must be a
Then:
Then: “Non impact” activity Note:
2x (30sec Work/30sec
2x5 Wall Squat Note: If you are a more Note: If you are a more If you can do it then trail
“Rest”) Push Press @ 2 x
2x10 Squat experienced runner 5-10lbs Dumbbells. “Rest” experienced runner running would be
2x5 Goblet Squat @ increase the time to 90 is in Overhead position. increase the time to 90 preferable
20/15lbs Dumbbell or minutes and maintain a Two sets, Rest 60sec minutes and maintain a
Kettlebell 75-80% MHR throughout between each set 75-80% MHR throughout Note 2:
Then: the run. Then: the run. If you are a more
Work up To Barbell Front Work up to Barbell experienced runner
Squat 1RM. Start with a Overhead Press 1RM. increase the time to 120
Start with a light weight
light weight and do it 10 minutes and maintain a
and do it 10 times. Then
times. Then add some 75-80% MHR throughout
add some weight and do 5
weight and do 5 reps. Add reps. Add more weight and the run.
more weight and do 3. do 3. Keeping adding
Keeping adding weight and weight and doing single
doing single reps until you reps until you can no
can no longer lift. longer lift.
Then: Then:
100x Curl-up. Rest as “Quick & Dirty”
Run: 20 Seconds of Work,
needed on the way to 100
40 Seconds of Rest for 4
perfect reps Rounds (i.e. 4 total
Then: minutes)
10 minute Run @ Easy Rest 2 Minutes 
Pace Run: 20 Seconds of Work,
40 Seconds of Rest for 4
Rounds
Then:
10 minute Run @ Easy
Pace
A B C D E F G
DAY FIFTEEN DAY SIXTEEN DAY SEVENTEEN DAY EIGHTEEN DAY NINETEEN DAY TWENTY DAY TWENTY-ONE
10 minute Run @ Easy Pace
10 minute Run @ Easy 30-60 minute Run @ Easy 30-60 minute Run @ Easy 60 minute Swim or Bike 90 min run @ Easy Pace
Then:
Pace pace 2x5 Wall Squat pace @ Easy pace. Must be a
Then: 2x10 Squat “Non impact” activity Note:
2x5 Wall Squat Note: If you are a more 2x5 Goblet Squat @ 20/15lbs Note: If you are a more If you can do it then trail
Dumbbell or Kettlebell
2x10 Squat experienced runner experienced runner running would be
2x20 Walking Lunge (10 on
2x5 Goblet Squat @ increase the time to 90 each leg. Basically 20 steps increase the time to 90 preferable
20/15lbs Dumbbell or minutes and maintain a forward) minutes and maintain a
Kettlebell 75-80% MHR throughout Then: 75-80% MHR throughout Note 2:
Work up To Barbell Overhead
2x20 Walking Lunge (10 on the run. the run. If you are a more
Squat 1RM.
each leg. Basically 20 steps Start with a light weight and experienced runner
forward) do it 10 times. Then add some increase the time to 120
Then: weight and do 5 reps. Add minutes and maintain a
more weight and do 3.
Work up To Barbell Back 75-80% MHR throughout
Keeping adding weight and
Squat 1RM. doing single reps until you can the run.
Start with a light weight no longer lift.
and do it 10 times. Then Then:
50x Push-up
add some weight and do 5 50x Dip
reps. Add more weight and 50x Pull-up
do 3. Keeping adding Get them done in any order
weight and doing single but make sure they are quality.
Women can cut reps in half
reps until you can no longer and do 25 reps of each.
lift. Then:
Then: 10 minute Run @ Easy Pace
5 minute Plank. Hold
yourself in the top of push-
up position for 5 total
minutes. Rest as needed on
the way to 5 minutes.
Then:
Pace
A B C D E F G
DAY TWENTY-TWO DAY TWENTY-THREE DAY TWENTY-FOUR DAY TWENTY-FIVE DAY TWENTY-SIX DAY TWENTY-SEVEN DAY TWENTY-EIGHT
Max Heart Rate Test and
10 minute Run @ Easy 30-60 minute Run @ Easy 10 minute Run @ Easy 30-60 minute Run @ Easy 60 minute Swim or Bike Endurance Work:
Pace pace Pace pace @ Easy pace. Must be a Begin workout by testing Max
Then: Then: “Non impact” activity Heart Rate. You will need a
2x5 Wall Squat Note: If you are a more Work up to Turkish Get-up Note: If you are a more HR monitor with a chest strap.
Complete a hard 10 minute
2x10 Squat experienced runner 1RM. Start with a light experienced runner warm-up. Do some medium
2x5 Goblet Squat @ increase the time to 90 weight and do it 10 times increase the time to 90 pace running and throw in
25/15lbs Dumbbell or minutes and maintain a (5 each side). Then add minutes and maintain a some sprints to elevate the
Kettlebell 75-80% MHR throughout some weight and do 6 reps 75-80% MHR throughout heart rate.  
Then:
Then: the run. (3 each side). Add more the run. 2 minute Run “All out”. Try to
Work up To Power Clean weight and do 4 (2 each get as much distance as
1RM. side). Keeping adding humanly possible in two
Start with a light weight weight and doing single minutes.
Rest one minute.
and do it 10 times. Then reps on each until you can Repeat two minute run again
add some weight and do 5 no longer lift. trying to beat the distance in
reps. Add more weight and Note: Be careful with this the first effort. Record last
do 3. Keeping adding and emphasize caution. 20sec of second 2 minute run
and you should discover max
weight and doing single Also have a spot. You only heart rate.
reps until you can no longer have one set of shoulders Then:
lift. so take care of them 70 min run @ Easy Pace
Then: Then:
50x Turkish Get-up (25 Note:
100x Curl-up. Rest as
each side). Slow and If you can do it then trail
needed on the way to 100 running would be preferable
controlled for perfect form
perfect reps
Then: Note 2:
Then:
10 minute Run @ Easy If you are a more experienced
Pace runner increase the time to 120
Pace minutes and maintain a
75-80% MHR throughout the
run.
A B C D E F G
DAY TWENTY-NINE DAY THIRTY DAY THIRTY-ONE DAY THIRTY-TWO DAY THIRTY-THREE DAY THIRTY-FOUR DAY THIRTY-FIVE
10 minute Run @ Easy Pace 60-90 minute Run 10 minute Run @ Easy Pace 10-20 minute run @ Easy 60 minute Swim or Bike 1 Mile Run @ Easy Pace
Then: Then:
2x5 Wall Squat @75-80% MHR 2x5 Wall Squat Pace @ Easy pace. Must be a Then:
2x10 Squat 2x10 Squat Then: “Non impact” activity 8 Mile Run @ Goal
2x5 Goblet Squat @ 25/15lbs 2x5 Goblet Squat @ 25/15lbs 10 x 800m Repeats @ goal Marathon Pace
Dumbbell or Kettlebell KB or DB marathon number per Then:
Then: Then:
Work up to 90% Deadlift 1RM 10x Barbell Overhead Press @ 800m pace (i.e. if your 1 mile Run @ Easy Pace
(I.e. 10 reps at 30% 1RM, 5 40% 1RM + goal marathon is 3:30 then (i.e. 10 Total Miles)
reps @ 50% 1RM, 3 reps @ 3:00 min Run on treadmill @ each 800m should be done
80% 1RM, 2 reps @ 85% 90% MHR pace + in 3 minutes and 30
1RM) 90sec Rest
Then: Three Rounds seconds). Use a 1:1 work-
5x2 Deadlift @ 80% 1RM Then: to-rest ratio. So if your
Rest 3 minutes between sets 5 minute Intermission interval takes 3:30 you rest
Then: (including 3rd-90sec Rest 3:30 before starting again.
5 minutes of Plank Hold: Hold period above)
your body at the top of push-up Then: You can walk for your rest.
position for 5 total minutes. 10x Front Squat @ 40% 1RM Then:
Split up the sets and rest as + 3:00 min Run on treadmill 20 minute Run @ Easy
needed. Just make sure form is @ 90% MHR pace + 90sec Pace
perfect and abs are engaged Rest. Three Rounds
throughout. Then:
Then: 5 minute Intermission
10 minute Run @ Easy Pace (including 3rd-90sec Rest
period above)
Then:
100x Curl-up
A B C D E F G
DAY THIRTY-SIX DAY THIRTY-SEVEN DAY THIRTY-EIGHT DAY THIRTY-NINE DAY FORTY DAY FORTY-ONE DAY FORTY-TWO
10 minute Run @ Easy 10 minute Run @ Easy Pace
60-90 minute Run 2 mile Run @ Easy Pace 60 minute Swim or Bike 1 Mile Run @ Easy Pace
Then:
Pace @75-80% MHR Then: @ Easy pace. Must be a Then:
2x5 Wall Squat
Then: 2x10 Squat 5x1mile intervals @ >90% “Non impact” activity 10 Mile Run @ Goal
3x10 Shoulder Dislocate 2x5 Goblet Squat @ 25/15lbs MHR Pace (i.e Really Marathon Pace
Then: KB or DB
Hard). Use a 1:1 Work-To- Then:
Then:
2x (30sec Work/30sec Rest Ratio. The amount of 1 mile Run @ Easy Pace
5x Power Clean @ 70% 1RM
“Rest”) Push Press @ 2 x + 2:00 min Run on treadmill time it takes to run an (i.e. 12 Total Miles)
5-10lbs Dumbbells. “Rest” @ 90% MHR pace + 2:00 min interval is the amount of
is in Overhead position. Rest
time to rest.
Three Rounds
Two sets, Rest 60sec Then:
Then:
between each set 5 minute Intermission 2 mile Run @ Easy Pace
Then: (including 3rd-2min Rest
Work up to Heavy Bench Press period above)
(i.e. 10 reps @ 30% 1RM, 5 Then:
reps @ 50% 1RM, 3 reps @ 5x Front Squat @ 70% 1RM +
70% 1RM, 2 reps @ 80% 1RM, 2:00 min Run on treadmill @
1 rep @ 90% 1RM) 90% MHR pace + 2:00 min
Then: Rest
5x2 Bench Press @ 80% 1RM Three Rounds
Rest 2-3 minutes between each Then:
set. During Rest period 5 minute Intermission
complete 5-10 pull-ups (including 3rd-2min Rest
Then: period above)
100x Curl-up. Rest as needed Then:
on way to 100 reps. Perfect 5 minutes of Plank Hold: Hold
form is the key. your body at the top of push-
Then: up position for 5 total minutes.
10 minute Run @ Easy Split up the sets and rest as
needed. Just make sure form is
Pace perfect and abs are engaged
throughout.
Then:
A B C D E F G
DAY FORTY-THREE DAY FORTY-FOUR DAY FORTY-FIVE DAY FORTY-SIX DAY FORTY-SEVEN DAY FORTY-EIGHT DAY FORTY-NINE
10 min Run @ Easy Pace 60-90 minute Run Warm-up 10-20 min 60 minute Swim or Bike 1 Mile Run @ Easy Pace
Then:
Then: @75-80% MHR 2x5 Wall Squat (progressively increase @ Easy pace. Must be a Then:
2x5 Wall Squat 2x10 Squat speed until end) “Non impact” activity 12 Mile Run @ Goal
2x10 Squat 2x5 Goblet Squat @ 25/15lbs Then: Marathon Pace
KB or DB
2x5 Goblet Squat @ 2 blocks of 4x4 minutes @ Then:
Then:
25/15lbs 10x Barbell Overhead Press @ 85-90% MHR Pace (i.e. 8 1 mile Run @ Easy Pace
Then: 40% 1RM + total 4 minute blocks) (i.e. 14 Total Miles)
Work up to 85% 1RM 4:00 min Run on treadmill @ 2:30 active recovery
90% MHR pace + 60sec Rest,
Barbell Overhead Squat between intervals (i.e easy
Two Rounds
1RM (I.e. 10 reps at 30% Then: paced run between efforts)
1RM, 5 reps @ 50% 1RM, 5 minute Intermission 10 minutes active recovery
3 reps @ 80% 1RM, 1 reps (including 2nd-60sec Rest (could be walking to
period above)
@ 85% 1RM) recover fully between
Then:
Then: 10x Front Squat @ 40% 1RM blocks
5x2 Barbell Overhead + 4:00 min Run on treadmill Then:
Squat @ 80% 1RM @ 90% MHR pace + 60sec 10 minute Run @ Easy
Rest, Two Rounds
Rest 2-3 minutes between Pace
Then:
sets 5 minute Intermission
Then: (including 2nd-60sec Rest
3x10 Deadlift @ 40% 1RM period above)
Then:
Then: 100x Curl-up
3x10 Straight Leg DL @ Then:
75-115lbs. Strict emphasis 10 minute Run @ Easy
on form and hamstring Pace
stretch.
Then:
10 min Run @ Easy Pace
A B C D E F G
DAY FIFTY DAY FIFTY-ONE DAY FIFTY-TWO DAY FIFTY-THREE DAY FIFTY-FOUR DAY FIFTY-FIVE DAY FIFTY-SIX
Workout: Workout: Workout: Workout: Workout: Workout: Re
10 minute Run @ Easy Pace 10 minute Run @ Easy Pace
60-90 minute Run 10-20 minute run @ Easy 60 minute Swim or Bike 1 Mile Run @ Easy Pace
Then: Then:
2x5 Wall Squat @75-80% MHR 2x5 Wall Squat Pace @ Easy pace. Must be a Then:
2x10 Squat 2x10 Squat Then: “Non impact” activity 14 Mile Run @ Goal
2x5 Goblet Squat @ 25/15lbs 2x5 Goblet Squat @ 25/15lbs 10 x 800m Repeats @ goal Marathon Pace
Dumbbell or Kettlebell KB or DB
marathon number per Then:
Then: Then:
Work up to 85% Deadlift 1RM 8x Pull-up (Horizontal Row 800m pace (i.e. if your 1 mile Run @ Easy Pace
(I.e. 10 reps at 30% 1RM, 5 aka Plank Pull could be used goal marathon is 3:30 then (i.e. 16 Total Miles
reps @ 50% 1RM, 3 reps @ as a substitute) + 1:00 min each 800m should be done
80% 1RM, 2 reps @ 85% 1RM) Run on treadmill @ 90%
in 3 minutes and 30
Then: MHR pace + 1:00 min Rest
5x1 @ 90% 1RM Five Rounds seconds). Use a 1:1 work-
Rest 4 minutes between sets Then: to-rest ratio. So if your
Then: 5 minute Intermission interval takes 3:30 you rest
3x10 Romanian Deadlift @ (including 5th-1min Rest
3:30 before starting again.
24/16kg Kettlebell period above)
Then: Then: You can walk for your rest.
3x10 Straight Leg Deadlift @ 8x Bench Press @ 50% 1RM Then:
75-135lbs + 1:00 min Run on treadmill 20 minute Run @ Easy
Then: @ 90% MHR pace + 1:00 min
Pace
10 minute Run @ Easy Pace Rest
Five Rounds
Then: Note: You completed this
5 minute Intermission workout on Day 32. Make
(including 5th-1min Rest
sure rather than just settle
period above)
Then: for your goal marathon
5 minutes of Plank Hold: Hold number you do every
your body at the top of push- interval faster than you did
up position for 5 total minutes.
the intervals in the first
Split up the sets and rest as
needed. Just make sure form is workout. So if you did
perfect and abs are engaged each interval at 3:30 the
throughout. first time do it 3:25 this
Then:
time.
A B C D E F G
DAY FIFTY-SEVEN DAY FIFTY-EIGHT DAY FIFTY-NINE DAY SIXTY DAY SIXTY-ONE DAY SIXTY-TWO DAY SIXTY-THREE
10 minute Run @ Easy Pace 60-90 minute run @ 75- 10 minute Run @ Easy   Warm-up 10-20 min Run 60 minute Swim or Bike 1 Mile Run @ Easy Pace
Then:
2x5 Wall Squat 80% MHR Then: @ Easy Pace @ Easy pace. Must be a Then:
2x10 Squat 2x5 Wall Squat Then: “Non impact” activity 16 Mile Run @ Goal
2x5 Goblet Squat @ 25/15lbs *Make sure you start 2x10 Squat 3 blocks of 8 min of Marathon pace
Dumbbell or Kettlebell breaking in a new pair of 2x5 Goblet Squat @ (30sec of Running @ Then:
Then:
Work up to 85% Front Squat shoes for the marathon 25/15lbs   90-95% MHR pace/30sec 1 mile run @ Easy Pace
1RM (I.e. 10 reps at 30% 1RM, Then: Easy paced Jogging) (i.e. 18 total miles)
5 reps @ 50% 1RM, 3 reps @ *Also get Massage therapy 3x10 Shoulder Dislocate Rest 4 min Walking
80% 1RM, 2 reps @ 85% 1RM) sometime this week to Then: between blocks
Then:
5x2 Front Squat @ 80% 1RM help with recovery status 2x (30sec Work/30sec Then:
Rest 3 minutes between sets for marathon. “Rest”) Push Press @ 2 x 10-20 min run @ Easy
Then: 5-10lbs Dumbbells. “Rest” Pace
3x10 Romanian Deadlift @ is in Overhead position.
24/16kg Kettlebell
Then: Two sets, Rest 60sec
3x10 Straight Leg Deadlift @ between each set
75-135lbs Then:
Then: 6x Turkish Get-up (3 each
side) @ 25/15lbs
Dumbbell + 60sec Plank
Hold (top of push-up
position)
Five Rounds
Then:
100x Curl-up
Then:
A B C D E F G
DAY SIXTY-FOUR DAY SIXTY-FIVE DAY SIXTY-SIX DAY SIXTY-SEVEN DAY SIXTY-EIGHT DAY SIXTY-NINE DAY SEVENTY
10 minute Run @ Easy 90 minute run @ 75- 80% 10 minute Run @ Easy 10-20 minute Run @ Easy 60 minute Swim or Bike 1 Mile Run @ Easy Pace
Pace
pace MHR Pace @ Easy pace. Must be a Then:
Then:
Then: Then: “Non impact” activity 18 Mile Run @ Goal
3x15 Deadlift @ 30%
3x10 Shoulder Dislocate 1RM Three Blocks of 5x (30sec Marathon Pace
Then: Then: Sprint/30sec Walk) Then:
2x (30sec Work/30sec 3x15 Deadlift @ 30% 4 minute Easy Paced Run/ 1 mile Run @ Easy Pace
“Rest”) Push Press @ 2 x 1RM off of 4” Box (or Walk between each block (i.e. 20 Total Miles)
15# Dumbbells 45lbs plates stacked up to for Active Recovery
Three Sets, Rest 2 minutes approximately 4”) Then:
between each Then: 10-20 minute Run @ Easy
Then:   3x10 Romanian Deadlift pace
Work up to Heavy Bench @ 24/16kg Kettlebell
Press (i.e. 10 reps @ 30% Then:
1RM, 5 reps @ 50% 1RM, 3x10 Straight Leg Deadlift
3 reps @ 70% 1RM, 2 reps @ 75-135lbs
@ 80% 1RM, 1 rep @ 90% Then:
1RM) Press 10 minute Run @ Easy
Then: Pace
5x2 Bench Press @ 80%
1RM
Rest 3 minutes between sets
Then:
5 minutes of Plank Hold:
Hold your body at the top
of push-up position for 5
total minutes. Split up the
sets and rest as needed. Just
make sure form is perfect
and abs are engaged
throughout.
Then:
Pace
A B C D E F G
DAY SEVENTY-ONE DAY SEVENTY-TWO DAY SEVENTY-THREE DAY SEVENTY-FOUR DAY SEVENTY-FIVE DAY SEVENTY-SIX DAY SEVENTY-SEVEN
10 minute Run @ Easy Pace Workout: Workout: Workout: Workout: Workout: Rest
Then:
90 minute run @ 75- 80% 100x Turkish Get-up @ 10-20 minute run @ Easy 60 minute Swim or Bike 14 mile Run
2x5 Wall Squat 25/15lbs Dumbbell
2x10 Squat MHR Pace @ Easy pace. Must be a Start @ :45/mile less than
(50 reps on each side)
2x5 Goblet Squat @ 25/15lbs Then: “Non impact” activity  Goal Marathon Pace
Dumbbell or Kettlebell
Then: Note: This should be done 10 x 800m Repeats @ goal Gradually speed up so you
slow and controlled with marathon number per finish the final few miles
Work up to 80% Front Squat
1RM (I.e. 10 reps at 30% 1RM, perfect form in mind. 800m pace (i.e. if your @ Goal Marathon Pace
5 reps @ 50% 1RM, 3 reps @ goal marathon is 3:30 then
80% 1RM) Then: each 800m should be done
8x2 Front Squat @ 70% in 3 minutes and 30
1RM seconds). Use a 1:1 work-
Each Set followed by 3-4x to-rest ratio. So if your
Box Jump @ interval takes 3:30 you rest
24-30”(depending on skill 3:30 before starting again.
level) You can walk for your rest.
Then: Then:
4x (20sec Sprint/40sec 20 minute Run @ Easy
Active Rest) Run/Jog Pace
Rest 2 minutes
4x (20sec Sprint/40sec Note: You most recently
Active Rest) Run/Jog completed this workout on
Then: Day 53. Make sure rather
10 minute Run @ Easy than just settle for your
Pace goal marathon number you
do every interval faster
than you did the intervals
in the last workout. So if
you did each interval at
3:25 the last time do it
3:20 this time.
A B C D E F G
DAY SEVENTY-EIGHT DAY SEVENTY-NINE DAY EIGHTY DAY EIGHTY-ONE DAY EIGHTY-TWO DAY EIGHT-THREE DAY EIGHTY-FOUR
Workout: Workout: Take a full day of rest and Workout: Workout: Workout: Workout:
50x TGU @ 25/15lbs KB 10 minute Run @ Easy also get a massage today 10 minute Run @ Easy 60 minute Swim or Bike 20-45 minute Run @ Easy Marathon
(i.e. light) Pace Pace @ Easy pace. Must be a Pace
Then: Then: Then: “Non impact” activity (If you do better on full
60 minute Run @ Easy 2 miles @ Goal Marathon 1.5 mile @ goal marathon rest then do the 20-45
Pace pace pace minute Run on Day 82 and
Rest 2-3 minutes walk/jog Rest 2-3 minutes walk/jog Rest today)
Then: Then:
2 miles @ GM pace 1.5 mile @ Goal Marathon IF this is actually the day
Then: pace of your marathon then do
Rest 2-3 minutes walk/jog Then: the workout above in place
Then: Rest 2-3 minutes walk/jog of the workout on Friday.
2 miles @ GM pace Then:
Then: 1.5 mile @ Goal Marathon
10 minute Run @ Easy pace
Pace Then:
Pace
A B C D E F G

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