-20 weeks -starts at 55-60 miles a week (long run begins 15 miles easy pace) -Goal is to get a long time runner who has not run a marathon in a few years back to consistency, base with hill sprints for biomechanics, workouts by effort starting with strength through hills then fartleks and effort based tempo sessions within longer runs on weekends. - This plan proposes you run a "rust buster" marathon in 16 weeks all for experience and nutrition. This first marathon will be a mental reminder ...