This is the 18-Week marathon training plan I’m following in preparation for the 2016 Boston Marathon. It’s based on the Jack Daniels’ 2Q program which can be found in his book, Daniel’s Running Formula, 3rd Edition. I highly recommend the book for any runner’s library.
My goal is based on a sub 3:10 marathon finish time. To figure out proper training paces for your ability and specific race goal, you can use the VDOT2 calculator at the bottom of this post. It’s very easy to use. Input a past performance at any distance to determine a realistic finish time, and then you’ll see your ideal training pace for a variety of workouts. Good luck!
Easy Pace: 7:45 to 8:30, Marathon Pace: 7:10, Threshold Pace: 6:44