This is an intermediate plan for a runner ready to train for a sub 4-hour marathon. Highlights: -1-2 structured workouts per week -Strides to increase speed over time -bodyweight strength training exercises -3-week taper -Focus on at least 80% of mileage at an easy pace -clear explanations Runners using this plan should have a recent race time that meets or is faster than at least one of the following: 2-mile: 15:00 5k: 24:30 10k: 50:55 Half-Marathon: 1:53:30 Additionally, you should feel ...