Plan objective: 1) Apply "Norwegian Singles" concepts: various forms of subthreshold intervals with short recoveries used exclusively as the higher intensity sessions, with the complement of a predominance of easy aerobic running. 2) Build fitness with gradual progressions of weekly volume, sub-threshold interval training volume, and long run volume. 3) Prepare for an "A" race marathon. 4) Test periodically through the plan to a) assess for progression in the runner's FTP/CP estimate, b) ...