Aug Marathon (Northern US) 16 week Training Plan

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What’s the goal of the repeats? Is it a VO2 max day? Because you’ve got another VO2 max with the 4x4s 48 hours later with a tempo in between.

I’d probably combine the repeats and 4x4s to one VO2 max workout and replace one with an easy run.

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Probably a weakness, but I have to throttle back a lot on my runs. It takes a lot of discipline to not just send it until I am dead. I have gotten much better at this, but I thought having a couple of fast days in there would help me mentally.

But idk what I'm doing so I've changed it -- Here's an updated version

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That’s 3 high stress days in a row.

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Which means hello shin splints or worse, stress fracture. Very few people can handle that kind of intensity unless they're at a high level starting out in the training.

I’m sure it’s fine. I’ve used Runna for my last two Half’s and love it. Used Garmin for my first half in 2023 finished at 1:55. Took 10 mins off my next, six months later using. Has a lot of variety of runs, so it doesn’t get boring.

Plus, it tracks everything for me. And, you can add your shoes if you rotate them, to keep up with the mileage. Def not needed, but thought it was cool.

It is pricey, it’s $119 for the year. There might be a monthly option, but I’m not sure how much. Good luck with your marathon!

Recipe for a training injury.

Not that I'm an expert having just finished my first marathon, but if you're already running that much and follow any semblance of a plan you'll easily go under 4 hours unless you're really old and/or slow right now.

I was starting at a pretty decent place after a few months of training for a sub 20 5k but very little in the way of "long runs". After my 5k I did the last 7 weeks of Higdon's novice 1 plan (though not even religiously) and ran a marathon. Made it in 3:37, my highest mileage weeks were mid 30s and only probably four of five of those.

You sound like me in that the hardest part is embracing the "slower runs". I never really did "slow runs", I ran all my long runs at my goal marathon pace (which was a conservative 8:30 so still felt slow/easy). If race day you feel better/faster then push a little harder and you'll end up way under 4. If you don't feel great you've still got a little cushion if the last few miles get ya.

Don't overthink it, you got it.