I created this schedule by modifying the 4:00 schedule from the book 4 Months To A 4 Hour Marathon by Dave Kuehls. Great book! I recommend it highly! But to qualify for the 2009 Boston Marathon when I will be 45 years old, I need to run a 3:30 marahton after September 29th, 2007. So I put this together. I have no idea if it is workable, or if I am capable at this point of doing it whether it is workable or not.
3:30 Marathon
Marathon pace=8:00
Race pace=7:50
Jog pace=10:30-11:00
Long run pace=9:30-10:00
Tempo run pace=7:35-7:40
Week 1
Mon Jog 20-30 minutes
Tue Cross train 30 minutes
Wed Six x 400m @ 7:10-7:50
Thurs Jog 30 minutes or rest
Fri Cross train 30 minutes
Sat 7 miles @ 9:30-10:00
Sun Rest
Week 2
Mon Jog 20-30 minutes
Tue Cross train 30 minutes
Wed Eight x 400m @ 7:10-7:50
Thurs Jog 30 minutes or rest
Fri Cross train 30 minutes
Sat 9 miles @ 9:30-10:00
Sun Rest
Week 3
Mon Jog 20-30 minutes
Tue Cross train 30 minutes
Wed Ten x 400m @ 7:10-7:50
Thurs Jog 30 minutes or rest
Fri Cross train 30 minutes
Sat 11 miles @ 9:30-10:00
Sun Rest
Week 4
Mon Jog 20-30 minutes
Tue Cross train 30 minutes
Wed Twelve x 400m @ 7:10-7:50
Thurs Jog 30 minutes or rest
Fri Cross train 30 minutes
Sat 13 miles @ 9:30-10:00
Sun Rest
Week 5
Mon Jog 20-30 minutes
Tue Cross train 30 minutes
Wed Six x 400m @ 6:50-7:30
Thurs Jog 30 minutes or rest
Fri Cross train 30 minutes
Sat 8 miles @ 9:30-10:00
Sun Rest
Week 6
Mon Jog 20-30 minutes
Tue Cross train 30 minutes
Wed Fourteen x 400m @ 6:50-7:30
Thurs Jog 30 minutes
Fri Cross train 30 minutes or rest
Sat 15 miles @ 9:30-10:00
Sun Rest
Week 7
Mon Jog 20-30 minutes
Tue Cross train 30 minutes
Wed Sixteen x 400m @ 6:50-7:30
Thurs Jog 30 minutes
Fri Cross train 30 minutes or rest
Sat 17 miles @ 9:30-10:00
Sun Rest
Week 8
Mon Jog 20-30 minutes
Tue Cross train 30 minutes
Wed Sixteen x 400m @ 6:50-7:30
Thurs Jog 30 minutes or rest
Fri Cross train 30 minutes
Sat 10 miles @ 9:30-10:00
Sun Rest
Week 9
Mon Jog 20-30 minutes
Tue Cross train 30 minutes
Wed 4 miles @ 7:35-7:40
Thurs Jog 30 minutes or rest
Fri Cross train 30 minutes
Sat 19 miles @ 9:30-10:00
Sun Rest
Week 10
Mon Jog 20-30 minutes
Tue Cross train 30 minutes
Wed 6 miles @ 7:35-7:40
Thurs Jog 30 minutes or rest
Fri Rest
Sat 21 miles @ 9:30-10:00
Sun Rest
Week 11
Mon Rest
Tue Cross train 30 minutes
Wed 3 miles @ 7:35
Thurs Jog 30 minutes or rest
Fri Cross train 30 minutes
Sat 10 miles @ 9:30-10:00
Sun Rest
Week 12
Mon Jog 20-30 minutes
Tue Cross train 30 minutes
Wed 7 miles @ 7:35-7:40
Thurs Jog 30 minutes or rest
Fri Rest
Sat 23 miles @ 9:30-10:00
Sun Rest
Week 13
Mon Rest
Tue Cross train 30 minutes
Wed 8 miles @ 7:35-7:40
Thurs Jog 30 minutes or rest
Fri Rest
Sat 14 miles @ 9:30-10:00
Sun Rest
Week 14
Mon Jog 30 minutes
Tue Cross train 30 minutes
Wed 8 miles @ 7:35-7:40
Thurs Jog 30 minutes
Fri Rest
Sat 24 miles @ 9:30-10:00
Sun Rest
Week 15
Mon Rest
Tue Cross train 30 minutes
Wed Jog 30 minutes
Thurs Cros train 30 minutes
Fri Jog 30 minutes
Sat 10 miles @ 9:30-10:00
Sun Rest
Week 16
Mon Jog 30 minutes
Tue Cross train 30 minutes
Wed 5 miles @ 7:50 pace
Thurs Jog 30 minutes
Fri Cross train 30 minutes
Sat 8 miles @ 7:50
Sun Rest
Week 17
Mon Rest
Tue Jog 30 minutes
Wed 4 miles @ 7:50
Thurs Rest
Fri Jog 20 minutes or rest
Sat Rest
Sun Marathon
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